Sat Dec 27

Train/Move
32 Min Alternating EMOM:
1) 10/8 Cal Echo Bike Sprint
2) 15 Wallball Shots @ 20/14
3) 15/12 Calorie Row
4) 3-5 Sandbag Cleans @ 150/100

Warm-up
3 Min Bike, building
2 Sets:
15/15 Hip Openers
6/6 Rotating Lunge w/floor touch
20 Hollow Rocks

Skill
8 Min AMRAP:
150m Row @ easy pace
8-12 Kipping HSPU (or DB PP)
2 Rope Climbs @ 15’ (or 4 Seated)

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Stimulus
Skill: Work on the gymastics skill so take it easy on the row and find a challenging movement progression for push-ups and pull-ups instead of HSPU or rope climbs as needed. Aim for 2-3 rounds in 8 mins

Train/Move: Similar to past weeks, no rest station so plan accordingly with the pace and reps of movements

Saturday Weightlifting

Snatch : 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 85%

Clean & Jerk : 2 @ 65%, 2 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 85%

Front Squat : 5x3 at 85% 1RM