Sat Mar 14

Train/Move
28 Min Alternating EMOM:
1) 16/14 Calorie Row
2) 40-60 Crossover Single Unders
3) 10 Wallballs + Max HS Walk/Wall Walks
4) Rest

Warm-up
3 Sets:
1 Min Row
10/10 Suitcase Deadlifts
15 DB Glute Bridges

Strength
Every 3 Mins x 4 Sets:
4 Deadlifts @ 80-85%

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Stimulus
Strength: these are meant to be heavy but you should have 3-4 reps in reserve

Train/Move: Aim to finish the row under 50s, work on crossovers (cross + un-cross = 2 reps) or double-unders to a maximum of 45s, perform 10 WB + max reps wall walks or HS walk distance right to the buzzer

Saturday Weightlifting
Complex: Hang Power Snatches, Hang Snatches, and Snatches : 1 @ 55%, 1 @ 60%, 1 @ 65%

Hang Snatch : 3 @ 73%, 2 @ 76%, 1 @ 79%, 3 @ 76%, 2 @ 79%, 1 @ 82%

Complex: Hang Power Cleans, Hang Cleans, Cleans, and Power Jerks : 1 @ 55%, 1 @ 60%, 1 @ 65%

Complex: Hang Cleans, Cleans, and Jerks : 1 @ 73%, 1 @ 76%, 1 @ 79%, 1 @ 76%, 1 @ 79%, 1 @ 82%

Complex: Pause Front Squats and Front Squats : 3x1 at 76% 1RM