Sat Jan 3

Train/Move
20 Min Alternating EMOM:
1) 12/9 Cal Echo Bike
2) 12 Alternating Pistols (or Reverse Lunges)
3) 12/9 Calorie Row
4) 50’ HS Walk (or Wall Walk)

Warm-up
3 Min Echo Bike, building
THEN, 3 Sets:
30s Rig Hang (left arm)
30s Rig Hang (right arm)
30s/side Barbell Trap Smash on Rig

Skill
Every 2 Mins x 6 Sets:
12 GHD Sit-ups
4-8 Strict HSPU
12 Wallballs @ 20/14

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Stimulus
Skill: Reduce volume of GHD sit-ups if you have not been doing these. Otherwise, keep the volume and switch to V-ups. Strict HSPU can be elevated on a box, DB strict presses, or Push-ups

Train/Move: Not as much volume in each minute as weeks past, you can still push the intensity and get more time to rest. Should be done the work with 10-15s rest at a minimum

Saturday Weightlifting
Snatch : 3 @ 67%, 3 @ 72%, 3 @ 77%, 3 @ 82%, 3 @ 87%

Clean & Jerk : 1 @ 67%, 1 @ 72%, 1 @ 77%, 1 @ 82%, 1 @ 87%

Front Squat : 5x4 at 83% 1RM