Tue Oct 7

Train/Move
14 Minute AMRAP:
10 Alternating DB Snatches @ 50/35
50’ Single Arm DB OH Walking Lunge
200m Run

Warm-up
3 Sets:
4.5 Min Echo Bike @ 10 Min Pace
8/8 Kneeling Single DB Strict Press
30s Hollow Hold

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Stimulus
Warm-up: we’re doing our bike conditioning in our warm-up today. If you did not do the 10 minute bike test last week, you can try it today and finish with 3 sets of presses and hollow holds.

Train/Move: Select a weight for snatches and lunges that allows for unbroken sets. Each round will take 2-3 minutes so expect 5+ rounds. Take your time in the overhead position to focus on good dumbbell placement, reducing tension in upper traps.

Tuesday Gymnastics
Every 90s x 6 Sets:
2 Tempo Strict HSPU @ 5s Negatives

Every 2:30 x 4 Sets:
15 Strict HSPU (or 50% of your max set)