Sat Feb 21

Train/Move
28 Min Alternating EMOM:
1) 6 Shuttle Runs (2 x 25’ = 1 Shuttle Run)
2) 8 Push Jerks @ 95/65
3) 12/9 Cal Echo Bike
4) 1 Strict Pull-up + 3 Knees-to-elbows + 5 HSPU

Warm-up
3 Min Bike
THEN, 2 Sets:
30s Front Rack Openers
6/6 Cossack Squats
6/6 Rotating Lunges
6/6 Forward Lunges

Strength
Every 2.5 Min x 4 Sets:
3 Front Squats @ 72.5-77.5%

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Stimulus
Strength: focus on position in these sub-maximal sets of front squats; upright posture, hips descending back towards ankles, high elbows

Train/Move: push the pace in each movement to allow for a minimum of 15s of rest before the next interval

Saturday Weightlifting
Block Clean Pull to Hold + 3 Dip Clean + Block Clean: 3 x 1 @ 50%

Block Clean: 3-2-1-3-2-1 @ 67-70-73-70-73-76%

3 Push Press + 2 Power Jerk + Jerk: build to light load in 3 sets

Jerk: 3-2-1-3-2-1 @ 67-70-73-70-73-76%

Pause Front Squat + Front Squat + Pause Front Squat: 3 x 1 @ 70%