Sat Nov 1

Train/Move
32 Min EMOM:
1) 14/11 Cal Echo Bike
2) 15 Chest-to-bar Pull-ups (or Jumping CTB)
3) 15/12 Calorie Row
4) 8 DBL Dumbbell Box Step Overs @ 50/35

Warm-up
3 Min Row, THEN:
2 Sets:
15 Banded Good Mornings
8/8 Front Rack Openers
30s Russian Twists

Strength
Tempo Front Squats (3s down)
4 x 3 @ 66-71-75-75%

Stimulus
Strength: 4 sets of 3 tempo squats (3s to reach the bottom, no pause, stand up quickly, no pause at the top). These will be hard at these lower percentages, focus on balance and posture

Train/Move: Select reps and weights that allow for the work to be done under 45s, giving you time to rest and transition to the next movement

Saturday Weightlifting
Power Snatch w/pause @ knee: 3 x 2 @ 54kg

Snatch Balance + Overhead Squat: 3 (1 + 1) @ 77%

Clean Pull + Power Clean 3 (2 + 1) @ 60%

Power Clean EMOM x 3 @ 60%

Pause Front Squat: 3 x 2 @ 72%