Wed Feb 18

Train/Move
Every 3 Min x 5 Sets:
20/15 Calorie Row
60 Double-unders

Wednesday Weightlifting
Back Squats: 5 x 2 @ 75%, 3 x 1 @ 78%

Snatch Pull + Floating Snatch Pull + Floating Snatch + Snatch w/pause in rec. pos.: 4 x 1 @ 50%

Clean Pull + Floating Clean Pull + Floating Clean + Clean + Power Jerk + Jerk: 4 x 1 @ 50%

3 BTN Jerk + 7 Jerk Stance Press: 4 x 1 @ 50%

Warm-up
2 Min Row
THEN, 2 Sets:
10 Barbell Good Mornings
16 Lunge + Twist
20 Fast Plate Hops

Strength & Skill
2 Back Squats @ 75%
4-6 Ring MU (or 8-12 Chest-to-bar)
6-10 GHD Sit-ups (or Toes-to-bar)
Every 3 Min x 6 Sets

---

Stimulus
Strength/Skill: moderate weight squats with higher rep sets of pull-ups/chest-to-bar/muscle-ups + GHD sit-ups or TTB