Wed Mar 18

Train/Move
Every 5 Min x 4 Rounds:
32/24 Cal Echo Bike
60 Double-Unders
2-6 Ring MU (or Strict Pull-ups)
Row in time remaining

Warm-up
2 Min Bike
THEN, 2 Sets:
1) 6-10 GHD Back Ext (or good mornings)
2) 12-16 Walking Lunge + Twist
3) 20 Fast Plate Hops

Strength
6 Back Squats @ 75%
Every 3 Min x 6 Sets

---

Stimulus
Strength: focusing just on squats for our strength work today. Volume is increasing with the same weight, stick to the percentages you’ve been using

Train/Move: max 3 mins on bike, 1 min on skipping, ubroken set of pull-ups, row for calories to finish

Wednesday Weightlifting
Back Squat : 3x3 at 75% 1RM

Complex: Clean Pulls, Floating Clean Pulls, Floating Cleans, and Cleans : 4x1 at 64% 1RM

Clean : 1 @ 69%, 1 @ 74%, 1 @ 79%, 1 @ 74%, 1 @ 79%, 1 @ 84%

Complex: Power Cleans, Push Press, Power Jerks, and Jerks : 4x1 at 64% 1RM

Jerk Balance : 4x5 at 35% 1RM