Sat Oct 25

Train/Move
32 Min Alt EMOM:
-15/12 Cal Row
-50’ HS Walk (or 3 Wall Walks)
-14/11 Cal Echo Bike
-4 Sandbag Cleans @ 150/100

Warm-up
3 Min Row, THEN:
3 Sets:
8 Toes-up RDL @ 45/35
6/6 Goblet Lunges
30s Hollow Hold

Strength
4 x 3 Tempo Back Squats (3s lowering):
66-71-75-75%

Stimulus
Strength: moderate weight for back squats with a controlled descent taking 3s to get to the bottom. No pauses at the bottom or top

Train/Move: Aim to complete work under 45s to allow for transition times. Reduce reps as needed

Saturday Weightlifting
Power Snatch w/pause at knee: 3 x 2 @ 67%, 3 x 1 @ 70%

Snatch Balance + OHS: 2 (2 + 2) @ 94%, 2 (1 + 1) @ 97%

Clean Pull + Power Clean: 3 (3 + 2) @ 87%

Power Clean EMOM: 5 x 1 @ 89%

Pause Front Squats: 1 x 3 @ 85%, 1 x 2 @ 87%, 1 x 1 @ 90%