Sat May 9

Train/Move
Alternating EMOM x 28:
1) 14/11 Calorie Row
2) 10-20 Alt. Pistols // 14 DB Hang Clean + Jerk
3) 14/11 Calorie Row
4) 50’ Sandbag Bear Hug Carry @ 100/70

Warm-up
20/15 Cal Any Machine
THEN, 3 Sets, building:
1 Clean Pull to Hip + 1 High Hang Power Clean
+ 1 Low Hang Power Clean + 1 Jerk

Strength:
1 Power Clean + 1 Jerk + 1 Power Clean + 1 Jerk
*pause for 2 seconds in second jerk
Every 1.5 Min x 3 Sets
THEN: 1 Power Clean + 1 Jerk, EMOM x 4 @ 75%

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Stimulus
Strength: for the first complex, the pause happens in the receiving position of the second jerk. The second complex has no pause, numbers are based on best power clean + jerk

Train/Move: sub pistols for seated single leg squats, assisted pistols, or box step-ups. Alternate rounds with the DB hang clean and jerks. Sandbag carry should be challenging and unbroken

Saturday Weightlifting
Power Snatch + Snatch : 2 @ 47%, 2 @ 52%, 2 @ 57%

Snatch : 1 @ 62%, 1 @ 67%, 1 @ 72%, 1 @ 77%, 1 @ 82%, 1 @ 87%, 1 @ 92%, 1 @ 92%, 1 @ 92%

Complex: Hang Cleans and Jerks : 1 @ 47%, 1 @ 52%, 1 @ 57%

Clean & Jerk : 1 @ 62%, 1 @ 67%, 1 @ 72%, 1 @ 77%, 1 @ 82%, 1 @ 87%, 1 @ 92%, 1 @ 92%, 1 @ 92%

Front Squat : 4 @ 75%, 3 @ 80%, 2 @ 85%, 1 @ 90%, 1 @ 95%, 1 @ 98%