Sat Dec 6

Train/Move:
Alternating Every 2 Mins x 14 (28 Mins):
1) 14/11 Cal Echo Bike + 8 DB Push Press
2) 25’ DB Lunges + 15/12 Calorie Row

*DB @ 50/35, sub walking lunges for 10 stationary

Warm-up
3 Min Echo Bike, THEN:
20 Jumping Lunges
20 Air Squats
20 Jumping Jacks

Strength
3 Pause Front Squats (2s in bottom):
@ 63-63-68-72%

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Stimulus
Strength: 3 squats each set, 4 sets, every rep has a 2s pause in the bottom

Train/Move: complete each couplet in roughly 90s to allow for appropriate rest before switching to the next couplet. If you are comfortably completing the work under 90s, treat each couplet as a 90s AMRAP with 30s of rest before starting the next couplet

Saturday Weightlifting
Snatch : 1 Rep Max
Power Snatch + Snatch up to 60%, then singles to 100+%

Rest 10+ Mins

Clean & Jerk : 1 Rep Max
Clean + 2 Jerks up to 60%, then Clean + Jerk to 100+%

Set a timer and go every 2.5 mins once it starts getting heavy