Wed Jan 28

Train
12 Min AMRAP:
+10 DB Snatch @ 50/35
50’ Sandbag Carry @ 150/100
8/6 Cal Echo Bike
10/8 Cal Row

Move
12 Min AMRAP:
10 DB Snatches
50’ Farmer Carry
15/12 Calorie Row

Warm-up
2 Min Echo Bike
THEN, 5 Min AMRAP:
3 Muscle Snatch
3 Overhead Squat
3 Clean Pull
3 Front Squat
3 Power Jerk

Strength
16 Min Alternating EMOM:
1) 5 Power Snatches @ 60%
2) 15/12 Cal Echo Bike
3) 5 Power Clean + Jerk @ 60%
4) Rest

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Stimulus
Strength: Option to work from hang for power snatches or use an empty barbell and work on technique and mobility. Echo bike should be completed with 15s to spare. Option to use dumbbells for power clean and jerks

Train/Move: Round 1 starts with 10 DB snatches. Round 2 you add 10, completing 20 DB snatches. Continue adding 10 each round until completion

Wednesday Weightlifting
Block Snatch : 2 @ 72%, 2 @ 77%, 2 @ 82%, 2 @ 87%, 2 @ 87%, 2 @ 87%

Block Clean : 2 @ 72%, 2 @ 77%, 2 @ 82%, 2 @ 87%, 2 @ 87%, 2 @ 87%

Block Jerk : 3 @ 69%, 3 @ 74%, 2 @ 79%, 2 @ 84%, 1 @ 89%, 1 @ 92%, 1 @ 95%, 1 @ 95%, 1 @ 95%