Sat Mar 21

Train/Move
24 Min Alternating EMOM:
1) 15/12 Calorie Row // 6 x 50’ Shuttle Runs)
2) 10-15 Toes-to-bar
3) 8 DB Box Step-overs // 25-50’ DB OH Walking Lunge
4) Rest

• Use Double Dumbbells @ 50/35

• // means alternate rounds of this movement

Warm-up
2 Min Row
THEN:
10 Russian Babymakers
10 Bottom Squat Reach Backs
10 Spiderman + Rotation
10 Tempo DB Goblet Squats

Strength
2 Front Squats @ 85-90%
Every 3 Min x 4 Sets

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Stimulus
Strength: these are very heavy, feel free to reduce the weight so you are able to maintain posture and balance in the bottom position. Option to build throughout, ending with a heavy set of 2

Train/Move: aiming to complete the work with 10-15s to spare at the end of each round if possible. There is rest at the four station so you can push the pace a little. Notice that the movements at station one and station three alternate

Saturday Weightlifting
Complex: Power Snatches, Hang Power Snatches, and Snatches : 1 @ 40%, 1 @ 50%, 1 @ 55%, 1 @ 60%

Snatch : 1 @ 65%, 1 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 93%, 1 @ 9...

Snatch : 1 Rep Max

Clean + 2 Jerk : 1 @ 40%, 1 @ 50%, 1 @ 55%, 1 @ 60%

Clean & Jerk : 1 @ 65%, 1 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 94%, 1 @ 98%

Clean & Jerk : 1 Rep Max