Sat Jan 24

Train/Move
28 Min Alternating EMOM:
1) 10/8 Cal Bike (Sprint)
2) 3-6 Burpee Bar Muscle-up (or Pull-up)
3) 15/12 Calorie Row
4) 6 Sandbag Cleans @ 100/70

Warm-up
3 Min Bike, build in pace
THEN, 2 Sets:
30s Pronated Hang
30s Supinated Hang
15s/side Single Arm Hang
12 Jumping Box Step-ups @ 20”

Skill
Every 2 Min x 4 Sets:
12 Lateral Burpees Over DB
12 Alternating DB Snatch (7-8 RPE)

---

Stimulus
Skill: This is a nice, spicy warm-up. Complete the work at a pace that allows for little transition times between movements and rounds, reduce reps as necessary

Train/Move: Reduce volume of movements to complete work under 45s and still have the ability to maintain for later rounds

Saturday Weightlifting
Snatch : 3 @ 66%, 2 @ 71%, 1 @ 76%, 3 @ 71%, 2 @ 76%, 1 @ 81%, 3 @ 76%, 2 @ 81, 5 @ 86%

Clean + 3 Jerk : 1 @ 66%, 1 @ 71%, 1 @ 76%, 1 @ 71%, 1 @ 76%, 1 @ 81%, 1 @ 76%, 1 @ 81, 1 @ 86%

Back Squat : 5x3 at 81% 1RM