Sat May 23

Train/Move
28 Min Alternating EMOM:
1) 10/8 Cal Bike SPRINT
2) 4/4 Hang Dumbbell Snatch @ 70/50
3) 10/8 Cal Ski SPRINT
4) 60 Double-unders

Warm-up
20/15 Calorie Machine
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press

Strength
10 Min EMOM:
1 Power Clean + 1 Jerk
Build to RPE of 8

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Stimulus
Strength: Start at 50% and build to a heavy technical load for the day

Train/Move: machine sprints should take less than 30s. Hang snatch is heavier than usual, select a weight where you can still use your legs and not press out the snatch, double-unders reduce volume to complete under 45s

Saturday Weightlifting
3 Muscle Snatch + 3 Overhead Squat : 1 @ 30%, 1 @ 35%, 1 @ 40%

Block Snatch : 2 @ 50%, 2 @ 60%, 2 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 80%, 2 @ 80%

Power Clean + Push Press : 1 @ 50%, 1 @ 55%, 1 @ 60%, 1 @ 65%, 1 @ 70%, 1 @ 75%

Complex: Pause Snatch Deadlifts and Floating Snatch High Pulls : 3x1 at 100% 1RM