Wed Jun 10

Train/Move
8 Min AMRAP
5-10-15…
Cal Ski/Row
Box Jumps @ 24/20
3 Min Rest
6 Min AMRAP
4-8-12…
Cal Ski/Row
Box Jumps @ 24/20
Rest 2 Min
4 Min AMRAP
3-6-9…
Cal Ski/Row
Box Jumps @ 24/20

Warm-up
3 Min Row
2 Sets:
8 Hip 90-90 Transitions
15s/side Star Planks
10/10 Adductor Stretch on Box
10 Empty Bar Muscle Snatch

Strength/Skill
1 Hang Snatch + 1 Power Snatch
Every 90s x 6 Sets, building

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Stimulus
Strength/Skill: keep sets to a technical weight, focused on bar path, patience, and using your legs. Option to do cleans if unable to go overhead in a stable position

Train/Move: short AMRAPs building up in reps. Work hard on the machines and catch your breath on the box jumps. Step down box jumps

Wednesday Weightlifting
3 Sets:
10/10 Bird Dog Knees To Elbow
15/15 Side Plank With Rotation
45s Weighted Plank
10/10 Kettlebell Gorilla Row

Clean : 1 @ 68%, 1 @ 68%, 1 @ 68%, 1 @ 70%, 1 @ 70%, 1 @ 70%, 1 @ 73%, 1 @ 7...

Complex: 3 Position Clean Deadlifts and Clean Pulls : 1 @ 85%, 1 @ 85%, 1 @ 88%, 1 @ 88%

Pause Jerk : 4x2 at 53% 1RM

Jerk : 3 @ 68%, 3 @ 68%, 3 @ 68%, 2 @ 70%, 2 @ 70%, 2 @ 70%, 1 @ 73%, 1 @ 7...