Sat May 16

Train/Move
28 Min Alternating EMOM:
1) 14/11 Cal Ski
2) 25-50’ Handstand Walk (or 3-5 Wall Walks)
3) 12/9 Cal Echo Bike
4) 100’ Farmer’s Carry (RPE 8)

Warm-up
400m Run or 3 Min Bike
THEN 2 Sets:
20 Plate Hops
5 High Box Jumps
30s Mountain Climbers
10 PVC Pipe Pass-throughs
5 PVC Overhead Squats

Strength
3 Pause Power Snatch (in catch)
4 Min EMOM building
THEN: build to heavy single power snatch
6 Min EMOM

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Stimulus
Strength: the pause power snatch is wherever you receive the bar - this is to practice receiving the bar in a good squat and overhead position

Train/Move: spend a maximum of 45s on any of these movements, stagger start positions to practice using the ski erg or choose to run slightly less than 200m if you want to get your steps in

Saturday Weightlifting
Power Snatch + Snatch : 1 @ 45%, 1 @ 50%, 1 @ 55%

Snatch : 1 @ 60%, 1 @ 65%, 1 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 94%, 1 @ 97%, 1 @ 100%

Complex: Hang Cleans and Jerks : 1 @ 45%, 1 @ 50%, 1 @ 55%

Clean & Jerk : 1 @ 60%, 1 @ 65%, 1 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 94%, 1 @ 97%, 1 @ 100%