Sat Aug 1

Train/Move
16 Min EMOM:
1) 12/9 Cal Ski
2) 12/9 Cal Ski
3) 16 Alt. Pistols (or 32 Air Squats)
4) 50’ HS Walk (or 3-5 Wall Walks)

Immediately into:

12 Min EMOM:
1) 13/10 Cal Row
2) 13/10 Cal Row
3) 6/6 Single Arm KB Snatch (or DB Snatch) @ 24/16
4) 50’ Goblet Lunge @ 24/16

Warm-up
2 Min Cardio of Choice
2 Sets:
10/side Alternating DB Press
10 Bent Over DB Flys
20 Slow Shoulder Plank Taps

Strength
Strict Press: Rest 2 Min b/w Sets
3 @ 62.5%
3 @ 72.5%
Max Reps @ 82.5%

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Stimulus
Strength: a total of 3 working sets today with 2 minutes of rest between sets. Reduce weight on set 3 as needed to achieve a minimum of 3 reps

Train/Move: alternating EMOM with back-to-back conditioning pieces. High intensity effort on machine to complete the work under 40s or reduce reps as needed

Saturday Weightlifting (34)
Monster Walks: 10 in each direction
2 Sets:
10/side Side Plank with Rotation
10/side Single Arm DB Press
30s Hollow Hold

1 Front Squat: EMOM x 5 @ 75%

Pause Snatch + Snatch: 4 x (1 + 1) @ 50% (pause at knee and receiving position on rep 1)

Snatch Pull + Floating Snatch Pull + Floating Snatch + Snatch w/Pause in Rec. Position: 4 Sets @ 50%

Clean Pull + Floating Clean Pull + Floating Clean + Clean + Power Jerk + Jerk: 4 Sets @ 50%

1 Behind the neck Jerk + 5 Split Stance Strict Presses: 5 Sets, building to technical load