Sat Nov 15

Train/Move
28 Min EMOM:
1) 15/12 Cal Echo Bike
2) 4-8 Ring or Bar Muscle-up (or Pull-ups)
3) 16/13 Calorie Row
4) Rest

Warm-up
3 Min Echo Bike
THEN:
2 Sets:
8/8 Suitcase Deadlifts
6 Strict Burpees
4 Straight Leg Box Jumps

Strength:
1 Tempo Back Squat @ 50%:
5s Down, 5s Pause in bottom, stand
Every 90s x 7 Sets

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Strength
Strength: 1 Back Squat at 50% done every 90s for 7 sets. Each rep has a 5 second tempo on the way down and a 5 second pause at the bottom. Breathe, maintain core tension and balance, drive with the chest up and heels down

Train/Move: Reps of bike and row are increasing, work hard to complete under 50s or reduce reps as needed. Gymnastics movement should be challenging but maintainable. Breaking up the reps is fine if you are working on the skill

Saturday Weightlifting
Snatch : 1 @ 80%, 1 @ 85%, 1 @ 88%, 1 @ 91%, 1 @ 93%, 1 @ 95%, 1 @ 97%, 1 @ 97%

Clean & Jerk : 1 @ 80%, 1 @ 85%, 1 @ 88%, 1 @ 91%, 1 @ 93%, 1 @ 95%, 1 @ 97%, 1 @ 97%

Front Squat : 5x3 at 82% 1RM