Sat Jan 10

Train/Move
32 Minute Alternating EMOM:
1) 12/9 Cal Echo Bike
2) 3-6 Bar Muscle-ups (or 6-12 CTB)
3) 15/12 Calorie Row
4) 50’ Sandbag Bear Hug Carry @ 150/100

Warm-up
3 Min Bike, building in pace
THEN:
20 Banded Pass Throughs
20 Banded Pull-aparts
20 Banded Face-pulls
20 Lat Pull-downs
12 Jumping Box Step-ups @ 20”

---

Stimulus
Train/Move: Not as intense as past weeks, work on developing your gymnastics as the priority movement today

Saturday Weightlifting
Snatch : 2 @ 60%, 2 @ 65%, 2 @ 70%, 2 @ 65%, 2 @ 70%, 2 @ 75%, 2 @ 70%, 2 @ 7...

Clean & Jerk : 1 @ 60%, 1 @ 65%, 1 @ 70%, 1 @ 65%, 1 @ 70%, 1 @ 75%, 1 @ 70%, 1 @ 7...

Front Squat : 4x5 at 80% 1RM