Sat Jun 6

Train/Move
Every 4 Min x 6 Rounds:
200m Run (or 12/9 Calorie Bike)

100’ (4 x 25’) Sandbag Hug Carry @ RPE 7-8

50’ Handstand Walk // 8 Shoulder to Overhead @ 155/105

Warm-up
400m Run or 2 Min Bike
THEN, 2 Sets:
10 Banded Good Mornings
5/5 Kettlebell Windmills
5 Burpee Broad Jumps

Strength
Alternating Every 90s x 4 Rounds:
3 Bench Press @ 75%
3 Deadlifts @ 75%

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Stimulus
Strength: we are mixing things up this week and alternating rounds between bench press and deadlifts. These should not feel overly heavy as at 75% you are capable of 10+ reps, so focus on technique and strong positions

Train/Move: Every 4 Mins complete the work. Goals should be to have 1-1.5 mins of rest at the end of each round, reduce loads as needed. Note that rounds 1, 3, 5 are HS walks (or 4-6 Wall Walks) and rounds 2, 4, 6 are shoulder to overhead at a weight that can be unbroken

Saturday Weightlifting
Power Snatch: 5 x 3 @ 65%

2 Power Cleans + 2 Push Jerks: 5 x 1 @ 65%

Mid-Grip Bent-over Rows: 4 x 12 @ moderate loads

Bulgarian Split Squats: 4 x 12/side @ heavy dumbbells

Heels elevated Heavy Goblet Squats (slow descent): 4 x 8