Sat Jun 20

Train/Move
Every 4 Min x 5 Rounds:
500/400m Row (or 400m Run)
15 GHD Sit-ups (or V-up Sit-ups)
50’ Handstand Walk (or 4 Wall Walks)

Move
Every 4 Min x 5 Rounds:
500/400m Row (or 400m Run)
15 V-up Sit-ups
4 Wall Walks

Warm-up
3 Min Row
2 Sets:
10 Banded Good Mornings
5/5 Kettlebell Windmills
5 Burpee Broad Jumps

Strength
Alternating Every 90s x 4 Sets:
5 Bench Press @ 75% (no bounce)
5 Deadlifts @ 75% (not touch and go)

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Stimulus
Strength: there does not need to be a pause on the chest but the bar should not bounce out of the bottom. Focus on shoulder and midline stability while using your legs to maintain bar path. Deadlifts should be in singles with a reset in the bottom each time

Train/Move: Cap of 3 minutes of work, rest 1 minute. Reduce reps as needed

Saturday Weightlifting
3 Sets:
30s Wall Sit
30s Basketball Abs
10/10 Weighted Bulgarian Split Squats
15 Banded Tricep Extensions
15 Banded Face Pulls

Clean : 1 @ 71%, 1 @ 71%, 1 @ 71%, 1 @ 73%, 1 @ 73%, 1 @ 73%, 1 @ 75%, 1 @ 75%, 1 @ 75%

Complex: 3-Pause Clean Deadlifts and Clean Pulls : 4x1 at 88% 1RM

Pause Jerk : 4x2 at 55% 1RM

Jerk : 3 @ 70%, 3 @ 70%, 3 @ 70%, 2 @ 73%, 2 @ 73%, 2 @ 73%, 1 @ 75%, 1 @ 75%, 1 @ 75%