Sat Aug 29

Train/Move
Alternating EMOM x 24:
1) 14/11 Cal Echo Bike
2) 10-15 Kipping HSPU // 3-5 Wall Walks
3) 15/12 Calorie Row
4) 10 Sandbag Bear Hug Squats @ 100/70

Warm-up
Alternating EMOM 6
1) 10/10 Rotating Posterior DB Press
2) 10/10 Rotating Anterior DB Press
3) 30s Slow Plank Shoulder Taps

Strength
Strict Press Every 2.5 Min x 6 Sets:
5 @ 65, 5 @ 75, Max Reps @ 85
THEN: 3 x 5 @ 65%

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Stimulus
Strength: there are six sets in total, building up in sets of 5 to 85% and then doing a max set here (~ 3-6 reps), then 3 back-off sets at 65%

Train/Move: aim to complete the work in 45s or less. Sub kipping HSPU for DB Push Presses and wall walks for inchworms + push-ups. Sandbag bear hug squats can be done with a lighter sandbag or d-ball

Games Prep
3-4 Sets:
20 GHD Sit-ups, 1 Min Rest

3-4 Sets:
1 Min Reverse Sled Drag @ challenging weight, 1 Min Rest

For Time:
800m Run
50 Box Step-ups @ 20”
800m Run
200m Farmers Carry @ 24/16kg
800m Run
200’ BW Lunges
800m Run

Saturday Weightlifting
3 Sets:
10 Barbell Good Mornings
10/10 Barbell Reverse Lunges
15 Hanging Leg Raises
10 Weighted Push-ups

Power Snatch w/pause at knee: 3 x 2 @ 75%, 3 x 1 @ 78% (of power snatch max)

Snatch Balance + Overhead Squat: 2 (2 + 2) @ 85%, 2 (1 + 1) @ 88% of Snatch Balance

Clean Pull + Power Clean: 3 (3 + 2) @ 87% of Power Clean

Power Clean EMOM x 5: 5 x 1 @ 90%

Pause Front Squat: 1 x 3 @ 85, 1 x 2 @ 87, 2 x 1 @ 90% (decrease weight as needed)