Sat Apr 4

Train/Move
28 Min Alternating EMOM:
1) 15/12 Calorie Row
2) 15 Toes-to-bar
3) 15/12 Calorie Row
4) Rest

Warm-up
2 Sets:
1 Min Row
8/8 Front Rack Openers
6/6 Cossack Squats
6/6 Rotating Lunges
6/6 Forward Lunges
3 Hard D-Ball Slams (or med ball)

Strength
Every 3 Min x 3 Sets:
8 Front Squats @ 65%

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Stimulus
Strength: wrapping our deload week with higher volume sets of front squats with lower weight. Should have a minimum of 6 reps in reserve at the end of each set

Train/Move: higher intensity rows with large set of TTB, earn your 1 min of rest

Saturday Weightlifting
3 Hang Snatch + Snatch : 1 @ 42%, 1 @ 47%, 1 @ 52%

Complex: Snatches and Floating Snatches : 1 @ 57%, 1 @ 62%, 1 @ 67%, 1 @ 62%, 1 @ 67%, 1 @ 72%, 1 @ 67%, 1 @ 72%, 1 @ 77%

Complex: Hang Cleans and Jerks : 1 @ 42%, 1 @ 47%, 1 @ 52%

Complex: Hang Cleans, Cleans, and Jerks : 1 @ 57%, 1 @ 62%, 1 @ 67%, 1 @ 62%, 1 @ 67%, 1 @ 72%, 1 @ 67%, 1 @ 72%, 1 @ 77%

1 1/4 Front Squat : 2 @ 72%, 2 @ 77%, 2 @ 82%