Sat Apr 18

Train/Move
4 Rounds (22 Min Cap):
25/20 Calorie Bike
500/400m Row
50 Double-Unders

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:
5 Ring Rows
5 DB Squat Cleans
10 Jumping Jacks

Strength/Skill
Every 2 Min x 3:
8 Chest-to-bar Pull-ups
8 Sandbag Cleans @ 100/70
8 Chest-to-bar Pull-ups

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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%