Wed Feb 25

Train/Move
3 Min AMRAP, 1 Min Rest 4 Sets:
500/450m Row
In time remaining, Max Echo Bike Cals

Extra Credit
Alternating 10 Min EMOM:
3-6 Ring Muscle-ups (or 8-12 CTB Pull-ups)
6-10 Burpee Box Jump Overs @ 24/20

Warm-up
Every 2 Min x 4 Sets:
4/4 Cossack Squats
8 Med Ball Squats
Bike in time remaining

Strength
3 Back Squats @ 75%
Every 2 Min x 6 Sets

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Stimulus
Strength: one more rep than last week, same percentages

Train/Move: reduce distance on row to get a minimum of 30s, hard effort, on the bike. 1 minute is not enough time to fully recover so hold back a little :)

Wednesday Weightlifting
Back Squats: 2-2-2-1-1-1 @ 70-75-80-85-85-85%

Clean Pull + Floating Clean Pull + Floating Clean + Clean: 4 x 1 @ 55%

Clean Singles: 60-65-70-75-75-75%

Power Clean + Push Press + Power Jerk + Split Jerk: 4 x 1 2 55%

Jerk Balances: 4 x 5 @ 50%