Sat Jan 17

Train/Move
28 Min Alternating EMOM:
1) 10/8 Cal Echo Bike (sprint)
2) 15 GHD Sit-ups (or TTB)
3) 15/12 Calorie Row
4) 6 Hang Power Cleans @ 115/85

Warm-up
3 Min Bike, build in pace
THEN, 2 Sets:
45s/side Couch Stretch
8/8 Single Leg Glute Bridge
3 Inchworms

Skill
8 Min AMRAP For Quality:
150m Row
50’ Sandbag Bear Hug Carry @ 150/100
2-5 Bar Muscle-ups

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Stimulus
Skill: Take your time in this AMRAP to improve sandbag carries and bar muscle-up progressions. Row is done at your 500m pace

Train/Move: Slightly different than past EMOM Saturdays, select movements that allow for enough rest that work is maintainable. Hang Power Cleans should be no more than 60% and be completed unbroken

Saturday Weightlifting

Snatch : 3 @ 60%, 3 @ 65%, 3 @ 70%, 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 70%, 3 @ 75, 3 @ 80%

Clean & Jerk : 2 @ 60%, 2 @ 65%, 2 @ 70%, 2 @ 65%, 2 @ 70%, 2 @ 75%, 2 @ 70%, 2 @ 75, 2 @ 80%

Front Squat : 4x6 at 80% 1RM