Sat Jun 13

Train/Move
Every 4 Min x 5 Rounds:
1000/800m Bike
10 Clean & Jerks @ 135/95
1-3 Rope Climbs

Warm-up
3 Min Bike
10 Banded Good Mornings
5/5 Kettlebell Windmills
5 Burpee Broad Jumps

Strength
Every 2 Min, alternate between:
1) 4 Bench Press @ 75%
2) 4 Deadlifts @ 75%
4 Sets Each

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Stimulus
Strength: start with 4 bench press, rest the remainder of 2 minutes, then do 4 deadlifts, rest the remainder of 2 minutes, for a total of 4 sets each (16 minutes total)

Train/Move: bike should take less than 2 minutes, clean and jerks 1 minute, rope climbs or 3 pull-ups + 3 knee-raises. There should be a bit of rest, 45s or so, at the end of each round. Reduce distances, reps, and barbell weight as needed to get rest

Saturday Weightlifting
3 Sets:
6 Strict Weighted Pull-ups
10/10 Filly Z-Press
15 Banded Glute Bridges
15 Jackknife
10/10 Banded Birddog
10 GHD Back Extensions

Slow Snatch : 3-3-3

Snatch : 5x2 at 70% 1RM

Complex: Hang Muscle Cleans and Muscle Cleans : 1-1-1

Complex: Clean Pulls, Hang Cleans, Front Squats, Cleans, and Jerks : 1 @ 65%, 1 @ 65%, 1 @ 68%, 1 @ 68%

Front Squat : 1 @ 70%, 1 @ 70%, 1 @ 70%, 1 @ 70%, 1 @ 70%, 1 @ 70%, 1 @ 70%, 7 @ 65%