Sat May 2

Train/Move
”Big D’s Big Day”
Alternating EMOM x 36:
1) 13/10 Cal Ski (or 45s bike/run)
2) 3-6 Ring Muscle-ups // 3-6 Bar Muscle-ups
3) 15/12 Calorie Row
4) 15 Toes-to-bar
5) 1-3 Snatches @ 185/125
6) Rest

Warm-up
90s Row
90s Ski (or Bike/Run)
THEN:
EMOM x 5:
Starting with an empty bar, build:
1 Power Snatch + 2 Power Clean + Jerk

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Stimulus
It’s Coach Darian’s birthday so we’re going to do one of her favourite formats and movements. Select movements that can be completed in roughly 45s (and is maintainable across six rounds). Option to build up to your heaviest snatch weight (start light and build)

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 @ 90%, 1 @ 90%

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 @ 90%, 1 @ 90%

Front Squat : 5 @ 75%, 4 @ 80%, 3 @ 85%, 2 @ 90%, 1 @ 95%