Sat Feb 14

Train/Move
32 Min Alternating EMOM:
1) 40s Echo Bike @ RPE 6-7
2) 6-10 GHD Sit-ups
+ 6-10 Box Jump Overs @ 24/20
3) 40s Echo Bike @ RPE 6-7
4) 6-10 Overhead Squats @ 95/65
+ 6-10 Chest-to-bar Pull-ups

Warm-up
2 Min Bike
THEN, 2 Sets:
30s Pronated Rig Hang
3 Inchworms
30s Supinated Rig Hang
6 Beat Swings
30s Hollow Hold

Skill
8 Min AMRAP:
8/7 Cal Echo Bike
1-2 Rope Climbs
2-5 Bar Muscle-ups

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Stimulus
Skill: treat this as a warm-up, working on rope climbs as a skill and potentially advancing bar muscle-up skill or kipping pull-up movements

Train/Move: bike intensity is lower than usual today, RPE = rating of perceived exertion out of 10. Focus is on higher intensity on the sit-ups + box jumps, OHS and chest-to-bar pull-ups

Saturday Weightlifting
3 Cleans + 1 Jerk: 2 x 1 @ 80%
2 Cleans + 1 Jerk: 2 x 1 @ 82%
1 Clean + 1 Jerk: 3 x 1 @ 85-88-90%

(optional if not done on Thursday)
Back Squats: 4 x 3 @ 75-80-85-90%