Wed Feb 4

Train
3 Min AMRAP, 1 Min Rest, 4 Rounds:
4 Strict Pull-ups
8 Dumbbell Power Cleans @ 50/35
10 GHD Sit-ups (or Toes-to-bar)

*pick up where you left off

Move
3 Min AMRAP, 1 Min Rest, 4 Rounds:
4 Ring Rows
8 Dumbbell Hang Power Cleans
12 Abmat Sit-ups

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

Strength
Every 4 Min x 3 Sets:
3 Snatches @ 75% + 18 Snatches @ 75/55
OR
Every 2 Min x 6 Sets:
6 Technical Power Snatches

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Stimulus
Strength: two options today, either doing 6 reps every 2 minutes or the heavy + touch-and-go snatches every 4 minutes. Select a weight for heavy drop singles and a weight that you can do 18 in a row

Train/Move: treat this as a 12 minute AMRAP with 1 minute breaks every 3 minutes, resuming where you left off. Pace should be such that you can maintain the same amount of time each round, by breaking up pull-ups and taking deliberate pauses within the movements

Wednesday Weightlifting
Block Snatch : 2 @ 69%, 2 @ 74%, 2 @ 79%, 1 @ 84%, 1 @ 87%, 1 @ 90%

Block Clean : 2 @ 69%, 2 @ 74%, 2 @ 79%, 1 @ 84%, 1 @ 87%, 1 @ 90%

Block Jerk : 3 @ 69%, 3 @ 74%, 2 @ 79%, 2 @ 84%, 1 @ 87%, 1 @ 90%