Sat Nov 22

Train/Move
32 Min Alternating EMOM:
14/11 Cal Echo Bike
60 Double-Unders
14/11 Cal Echo Bike
25’ KB Goblet Lunge @ 32/24

Warm-up
2 Sets:
20 Plate Hops
10 Goblet/Plate Squats
16 Starfish

Strength
3 Pause (2-3s) Front Squats:
Every 2.5 Mins x 4 Sets
@ 60-60-65-69%

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Stimulus
Strength: light enough to be manageable but the pause will make it difficult to maintain posture on the ascent

Train/Move: Reduce volume to complete work under 45s for each movement

Saturday Weightlifting

Snatch : 1 Rep Max
Power Snatch + Snatch up to 60%, then singles to 100+%

Rest 10+ Mins

Clean & Jerk : 1 Rep Max
Clean + 2 Jerks up to 60%, then Clean + Jerk to 100+%

Set a timer and go every 2.5 mins once it starts getting heavy