Sat Mar 7

Train/Move
Alt. EMOM until end of class (28 Min Max):
1) 12/9 Cal Echo Bike
2) 3-5 Bar Muscle-up (or 5-10 Pull-ups)
3) 15/12 Calorie Row
4) 5/5 Single Arm DB Shoulder-to-OH @ 70/50

Warm-up
3 Min Bike
THEN, 2 Sets:
8/8 Front Rack Openers
6/6 Side Lunges
6/6 Rotating Lunges
6/6 Forward Lunges
3 D-ball Slams

Strength
4 Front Squats @ 80-85%
Every 2.5 Min x 4 Sets

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Stimulus
Strength: build up to 85% for 4 sets of 4 reps. These should be challenging but positions maintained, reduce weight as needed

Train/Move: Maximum of 28 minutes or until class time has ended. If you did 26.2 and are not looking to do more pull-ups or overhead work with a dumbbell, sub for 8-12 V-snap sit-ups and 8-12 push-ups

Saturday Weightlifting
Complex: Hang Power Snatches, Hang Snatches, and Snatches : 1 @ 53%, 1 @ 58%, 1 @ 63%

Hang Snatch : 3 @ 70%, 2 @ 73%, 1 @ 76%, 3 @ 73%, 2 @ 76%, 1 @ 79%

Complex: Hang Power Cleans, Hang Cleans, Cleans, and Power Jerks : 1 @ 53%, 1 @ 58%, 1 @ 63%

Complex: Hang Cleans, Cleans, and Jerks : 1 @ 70%, 1 @ 73%, 1 @ 76%, 1 @ 73%, 1 @ 76%, 1 @ 79%

Complex: Pause Front Squats and Front Squats : 3x1 at 73% 1RM