Wed Jun 3

Train/Move
6 Min AMRAP, 3 Min Rest, 3 Rounds:
30 Double-unders
15 Wallballs @ 20/14
12/9 Calorie Row
5 DB Hang Squat Cleans @ 50/35

Warm-up
3 Min Row OR 4-600m Run
8 Hip 90-90 Transitions
15s/15s Star Planks
10/10 Adductor Stretch on Bench
10 Muscle Snatch (empty bar)

Strength/Skill
Hang Snatch + Low Hang Snatch +
Snatch + Overhead Squat @ 80%
Every 2 Min x 3 Sets

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Stimulus
Strength/Skill: build to 80% (or a heavy technical weight) and then perform a total of 4 reps: hang snatch (just above knees), low hang snatch (just below knees), snatch (mid-shin), and an overhead squat. Replace with cleans or an empty bar if overhead mobility is a limiter

Train/Move: Select movements and weights that allow for near-unbroken sets. Treat this as an 18 minute AMRAP, with 3 minutes of rest every 6 minutes. Work hard as you do get a rest

Wednesday Weightlifting

Back Squat : 3x5 at 65% 1RM

Power Snatch : 3 @ 50%, 3 @ 55%, 3 @ 60%

Clean & Jerk : 2 @ 50%, 2 @ 55%, 2 @ 60%