Sat Oct 11

Train/Move
Every 4 Min For 32 Mins:
15/12 Calorie Row
14/11 Cal Echo Bike
15 Box Jump Overs @ 24/20
2 (1 Strict Pull-up + 3 Knees-to-elbows)

Warm-up
3 Min Air Bike THEN:
3 Sets:
8 Barbell Good Mornings
10 Ring Rows w/2s Pause at top
20 Candlestick Toe Touches

Strength
3 Tempo Back Squats @ 68-73-77%

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Stimulus
Strength: Tempo back squats are 3s on the way down, no pause, stand, no pause at the top. Maintain an even tempo on the way down rather than slow at the start and fast on the ascent
Train/Move: Goal is get through the prescribed work and get 30-45s of rest (or more). You can reduce reps of rowing, biking, and box jump overs as needed. The strict pull-ups + kte are a substitute for rope climbs. If you are proficient at rope climbs and can get through them with minimal rest, feel free to perform 2 each round

Saturday Weightlifting
Power Snatch w/pause @ knee: 3 x 2 @ 63%, 3 x 1 @ 66%

Snatch Balance + Overhead Squat: 2 (2 + 2) @ 80%, 2 (1 + 1) @ 83%

Clean Pull + Power Clean: 3 (3 + 2) @ 82%

Power Clean EMOM: 5 x 1 @ 84%

Pause Front Squat: 2 x 3 @ 80%, 2 x 2 @ 83%, 2 x 1 @ 85%