Sat Apr 18

Train/Move
28 Min Alternating EMOM:
1) 12/9 Calorie Row
2) 2 x 15’ KB Suitcase Lunges @ 24/16
3) 10/8 Cal Echo Bike
4) 8 Lateral Burpees Over Rower

Extra Credit:
600m Run, Rest 30s
200m Jog, Rest 30s
200m Run, rest 2 Min
3 Sets

Warm-up
3 Min Row
THEN, 2 Sets:
10 Lunge + Twist
5 Power Cleans
5 Push Jerks

Strength
2 (1 Power Clean + 1 Jerk)
Every 90s x 8 Sets Building to 70%

---

Stimulus
Strength: option to do power jerk or split jerk, these are meant to be technical so leave lots of room in the tank. Each set is 4 reps total

Train/Move: Lower relative volume compared to past weeks, move quickly and get rest between 15-20s each round

Extra Credit: 600m runs are at 1km pace, then light jog, then hard 200m run

Saturday Weightlifting
Power Snatch + Snatch : 1 @ 45%, 1 @ 50%, 1 @ 55%

Snatch : 2 @ 60%, 2 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 75%, 2 @ 80%, 2 @ 85%, 2 @ 80%, 2 @ 85%, 2 @ 90%

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

Clean & Jerk : 1 @ 60%, 1 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 80%, 1 @ 85%, 1 @ 90%

Front Squat : 1 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 88%, 1 @ 91%, 1 @ 94%