Sat Aug 8

Train/Move
Alternating EMOM x 25 Mins:
1) 14/11 Cal Ski
2) 60 Double-unders
3) 15/12 Calorie Row
4) 15 Wallballs @ 20/14
5) 6-8 Double DB Box Step-overs @ 50/35, 24/20”

Warm-up
2 Min Cardio of Choice
10/10 Rotating Posterior DB Press
10/10 Rotating Anterior DB Press
20 Shoulder Taps

Strength
5 Strict Press @ 77.5-85%
Every 2 Mins x 5 Sets

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Stimulus
Strength: you can start on the lighter end of this range and build if you do not think 85% for sets across is maintainable

Train/Move: aim for 40-45s of work maximum to allow for transitions. Reduce calories and reps of skipping as needed to make it maintainable for the five rounds

Saturday Weightlifting (38)
3 Sets:
12 GHD Back Extensions
5/side Back Rack Drop Lunge to Knee Lift
10 Hanging Straight Leg Raises
5-10 Weighted Push-ups

Pause (at knee) Power Snatches: 3 x 2 @ 70%, 3 x 1 @ 73% (based on Power Snatch 1RM)

Snatch Balance + Tempo Overhead Squat: 2 (2 + 2) @ 80%, 2 (1 + 1) @ 83% (based on Snatch Balance 1RM which is roughly 10% higher than Snatch)

Clean Pull + Power Clean: 3 (3 + 2) @ 83% (based on Power Clean 1RM)

Power Clean EMOM: 5 x 1 @ 85% (based on Power Clean 1RM)

Pause Front Squat: 2 x 3 @ 80, 2 x 2 @ 83, 2 x 1 @ 85%

Games Prep
3 Sets, 2 Min Rest between sets:
5 Strict Toes-to-bar
Max Reps TTB

3-4 Sets:
40-60s Sorenson Holds, 1 Min Rest b/w sets

Handstand Walk Practice (optional)":
3-5 Sets:
3 x 10’ Sections @ fast pace, try a pirouette at the end of each section to remain unbroken
*advanced option to set up 6” foam block to go over and back on, placed in the middle of the 10’ section