Sat Apr 11

Train/Move
35 Min Alternating EMOM:
1) 5 Power Snatches @ 65% // Rest
2) 14/11 Calorie Row
3) 15 Chest-to-bar Pull-ups // 50’ HS Walk
4) 13/10 Cal Echo Bike
5) 3-5 Sandbag Cleans @ 150/100

Warm-up
3 Min Bike
THEN, 2 Sets:
20 Jumping Jacks
10 Box Jumps
30s Mountain Climbers
10 Empty Bar Power Snatches

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Stimulus
Train/Move: we’re combining our strength/skill work with our conditioning. The // means you are alternating rounds between movements. Sub 2-4 Wall Walks for the HS Walk, ensuring you get some rest before biking

Saturday Weightlifting
Complex: Hang Snatches and Snatches : 1 @ 45%, 1 @ 50%, 1 @ 55%

Complex: Snatches and Floating Snatches : 1 @ 60%, 1 @ 65%, 1 @ 70%, 1 @ 65%, 1 @ 70%, 1 @ 75%, 1 @ 70%, 1 @ 75, 1 @ 80%

Complex: Hang Cleans and Jerks : 1 @ 45%, 1 @ 50%, 1 @ 55%

Hang Clean + Clean + Jerk : 1 @ 60%, 1 @ 65%, 1 @ 70%, 1 @ 65%, 1 @ 70%, 1 @ 75%, 1 @ 70%, 1 @ 75%, 1 @ 80%

1¼ Front Squat : 1 @ 75%, 1 @ 80%, 1 @ 85%