Sat Feb 7

Skill
8 Min AMRAP:
8/7 Cal Echo Bike (low intensity)
8-12 Kipping Handstand Push-ups
8-12 Chest-to-bar Pull-ups

Train/Move
32 Min Alternating EMOM:
1) 12/9 Cal Echo Bike
2) 40-60 Crossover Singles or 40-60 DUs
3) 15 Toes-to-bar
4) Rest

Warm-up
2 Min Echo Bike
THEN, 2 Sets:
30s Pronated Rig Hang
3 Walk-outs
30s Supinated Rig Hang
6 Kip Swings
10 Hollow Rocks

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Saturday Weightlifting

1 Power Snatch + 1 Snatch: build to 60%

Snatch Singles @ 65-70-75-80-85-90-94-97-100-100+%

Rest 15 Minutes

Clean + 2 Jerks: build to 60%

Clean & Jerk Singles @ 70-77-83-88-93-97-100-100+%