Sat Dec 20 - REMINDER - POTLUCK @ 12:30PM

Train/Move
32 Min Alternating EMOM:
1) 10/8 Cal Bike Sprint @ Max Effort
2) 10 Burpee Box Jump Overs @ 24/20
3) 15/12 Calorie Row
4) 50’ DB Front Rack Walking Lunge @ 50/35

Warm-up
3 Min Echo Bike, building in pace
2 Sets:
1 Min/side Couch Stretch
10/10 Single Leg Glute Bridge
5 Inchworms

Strength/Skill
4 Sets:
100’ Sandbag Bear Hug Carry @ RPE 8
15 GHD Sit-ups (or V-Snap)
Rest 1 Min
1 Min Farmer’s Hold @ RPE 8
3-5 Wall Walks
Rest 1 Min

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Stimulus
Strength: All movements should be unbroken. Feel free to start light and build to find that effort level at 8/10

Train/Move: Aim for under 30s on bike sprints or reduce calories until you can. The row can be up to 45s, adjusting calories as needed. Light DB can be used in order to maintain unbroken sets

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

Clean & Jerk : 1 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 88%, 1 @ 91%, 1 @ 94%

Front Squat : 5x2 at 90% 1RM