Sat Feb 28

Train/Move
28 Min Alternating EMOM:
1) 15/12 Calorie Row
2) 1-3 Pull-ups + 3-9 Toes-to-bar
3) 10/8 Cal Echo Bike
4) 3 Sandbag Cleans @ 150/100

Warm-up
3 Min Bike
THEN, 2 Sets:
Every 2.5 Mins x 2 Sets:
10/10 Suitcase Deadlifts RPE 6
15 Banded Glute Bridges

Strength
Every 2.5 Mins x 4 Sets:
3 Deadlifts @ 72.5-77.5%

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Stimulus
Strength: build to a weight where you have 3-5 reps in reserve. If you are unsure, start lower and build across the four sets

Train/Move: select movements and weights that allow for a minimum of 15s of rest between stations

Saturday Weightlifting
Complex: Hang Power Snatches, Hang Snatches, and Snatches : 1 @ 50%, 1 @ 55%, 1 @ 60%

Hang Snatch : 3 @ 67%, 2 @ 70%, 1 @ 73%, 3 @ 70%, 2 @ 73%, 1 @ 76%

Complex: Hang Power Cleans, Hang Cleans, Cleans, and Power Jerks : 1 @ 50%, 1 @ 55%, 1 @ 60%

Complex: Hang Cleans, Cleans, and Jerks : 1 @ 67%, 1 @ 70%, 1 @ 73%, 1 @ 70%, 1 @ 73%, 1 @ 76%

Complex: Pause Front Squats and Front Squats : 3x1 at 70% 1RM