Sat Jan 31

Train/Move
20 Minute Alternating EMOM:
1) 60 Double Unders
2) Max Rep Strict HS Push-ups (Cap 12)
3) 50’ DB Front Rack Walking Lunges @ 50/35
4) 13/10 Calorie Echo Bike

Warm-up
3 Min Bike
THEN, 2 Sets:
30s Pronated Rig Hang
30s Supinated Rig Hang
30s/side Trap Smash
12 Jumping Box Step-ups

Skill
Every 3 Min x 5:
12 Toes-to-bar
4 Wall Walks
8 Thrusters @ 95/65

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Stimulus
Skill: work on efficiency as these may come up in the Open. Push big sets on the TTB and get through wall walks at a dangerously quick pace

Train/Move: aiming to complete the work under 45s, reduce volume as needed

Saturday Weightlifting
Snatch : 3 @ 70%, 2 @ 75%, 1 @ 80%, 3 @ 75%, 2 @ 80%, 1 @ 85%, 3 @ 80%, 2 @ 85%, 1 @ 90%, 1 @ 90%

Clean & Jerk : 1 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 90%

Back Squat : 5x3 at 84% 1RM