Wed Jun 17

Train/Move
6 Min AMRAP, 1 Min Rest, 3 Rounds:
2 Wall Walks
4 Power Cleans @ 115/85
6 Toes-to-bar

*resume where you left off

Warm-up
3 Min Run/Bike/Row
8 Hip 90-90 Transitions
15s/side Star Planks
10/10 Adductor Stretch on Box
10 Muscle Snatch

Strength
Every Minute x 10 Minutes:
1 Snatch @ 75%

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Stimulus
Strength: build to 75% of your best snatch and complete 1 rep every minute for 10 minutes. This should be a moderately heavy technical weight. Can be a power snatch, hang snatch, or hang power snatch as needed based on skill level, or a clean if you are unable to go overhead

Train/Move: treat this as an 18 minute AMRAP but you get a minute break every 6 minutes. You should be able to sustain the volume across each AMRAP; quick on the wall walks, singles on power cleans, 1-2 sets on TTB

Wednesday Weightlifting
3 Sets:
15 Banded Pull-aparts
5-10 Slow Leg Lowers
30-45s Hollow Rocks
8/8 Single Leg KB RDL

3 Position Snatch: 1 Above Knee + 1 Below Knee + 1 From Floor
2 x (1 + 1 + 1) @ 53%, 2 x (1 + 1 + 1) @ 56%

Snatch EMOM: 3 x 1 @ 71%, 3 x 1 @ 73%, 3 x 1 @ 75%

Snatch Halting Deadlift + Snatch Pull: 2 (2 + 3) @ 85%, 2 (2 + 2) @ 88%

Back Squats: 5-3-2-5-3-2 @ 70-73-75-71-74-76%