Wed Feb 11

Train
13 Min AMRAP:
300m Row
13 Toes-to-bar
7 Power Cleans @ 135/95

Move
13 Min AMRAP:
300m Row
13 Abmat Sit-ups
7 Dumbbell Hang Power Cleans

Warm-up
3 Min Row
THEN, 2 Sets:
5 Snatch Grip Deadlifts
5 Hang Power Snatches
5 Overhead Squats
5 Snatches

Strength/Skill
12 Min EMOM:
1) 10 Power Snatches @ 95/65
2) 15/12 Cal Echo Bike
3) Rest

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Stimulus
Strength/Skill: aiming to work on our mobility and barbell cycling here. Select a weight that allows for reps to be done with technical proficiency, and unbroken. Echo bike should be at a moderately high intensity (earn your rest)

Train/Move: row should take around 1 minute, TTB in 1-2 sets, cleans in quick singles. Looking to complete a round ever 2-2.5 mins

Wednesday Weightlifting

Front Squats: 5-4-3-2-1-1-1-1-1 @ 60-65-70-75-80-85-90-95-100%
Front Squats: 3 x 2 @ 80%
Mid-Hang Snatch + Low Hang Snatch + Snatch: 3 x 1 @ 58%
Clean Pull to Hold + 3 Dip Cleans: 4 x 4 @ 58%
Behind-the-neck Jerk: 5 x 3 @ 55-55-60-60-65%
Strict Press: 3-2-1-1-1 @ 75-80-85-90-95%