Wed Mar 25

Train/Move
6 Min AMRAP, 3 Min Rest, 2 Rounds:
50 Double-Unders
15/12 Calorie Row
9/6 Cal Echo Bike
3-6 Ring Muscle-ups (or Chest-to-bar Pull-ups)

*carry on where you left off

Warm-up
3 Sets:
1 Min Row
4/4 Lateral Lunge
8 Goblet Squats

Strength
Every 4 Min x 3 Sets:
3 Back Squats @ 77.5-85%

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Stimulus
Strength: these are heavy, hence the longer rest. Focus on a controlled descent, strong bottom position, driving up maintaining posture and balance

Train/Move: spend up to one minute on skipping, should be able to complete 1.5+ rounds per AMRAP

Wednesday Weightlifting
Back Squat : 5x2 at 80% 1RM

Power Snatch + Hang Snatch : 1 @ 50%, 1 @ 55%, 1 @ 60%, 1 @ 65%, 1 @ 65%, 1 @ 65%

Clean + Front Squat + Jerk : 1 @ 50%, 1 @ 55%, 1 @ 60%, 1 @ 65%, 1 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 80%

Strict Press : 8 @ 60%, 6 @ 65%, 4 @ 70%, 2 @ 75%

Push Press : 8 @ 60%, 6 @ 65%, 4 @ 70%, 2 @ 75%