Sat Nov 8

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

Warm-up
2 Min Echo Bike
THEN:
2 Sets:
8/8 Suitcase Deadlifts
6 Strict Burpees
4 Max Jump (height) Air Squats

Strength
1 Tempo Back Squat (5s down, 5s pause) @ 50%
Every 90s x 7 Sets

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Stimulus
Strength: Not heavy but will feel heavy due to time under tension. Focus on positions and core stiffness while breathing

Train/Move: You get rest this week so work hard and earn the rest. Complete work within 45s so you have time to transition

Saturday Weightlifting
Snatch: 3-2-1-1-1-1-1 @ 80-85-88-91-93-95-95%

Clean & Jerk: 3-2-1-1-1-1-1 @ 80-85-88-91-93-95-95%

Front Squats: 5 x 4 @ 80%