Sat Dec 13

Train/Move
EMOM x 28:
1) 4-6 Sandbag Cleans @ 150/100
2) 3-6 Strict Pull-ups
3) 14/11 Cal Echo Bike
4) Rest

Warm-up
3 min Row, THEN:
2 Sets:
8 Banded Good Mornings
16 Jumping Lunges
8/8 Single Arm Banded Rear Delt Fly

Strength
1 Tempo Back Squat @ 5s Down, 5s Pause
Every 90s x 7 Sets @ 55%

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Stimulus
Strength: Build to 55% and then do 1 rep every 90s, taking 5 seconds to go down, 5s pause in the bottom, stand quickly

Train/Move: Looking to complete cleans under 30s, pull-ups unbroken (band up), and send it on the bike

Saturday Weightlifting
Snatch : 3 @ 70%, 2 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 88%, 1 @ 91%, 1 @ 94%

Clean & Jerk : 2 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 85%, 2 @ 88%, 2 @ 91%, 2 @ 94%

Front Squat : 2 @ 85%, 2 @ 85%, 2 @ 85%, 2 @ 90%, 2 @ 90%