Wed Mar 4

Train
3-4 Sets (24 Min Cap):
20/16 Cal Echo Bike
100 Double-Unders (or 1 Min Practice)
40/32 Calorie Row
Rest 2 Min

Move
24 Min AMRAP:
10/8 Cal Echo Bike
50 Single Skips or 25 Crossovers
20/16 Calorie Row
Rest 1 Min

Warm-up
3 Sets:
1 Min Bike
20 Plate Hops
10 Good Mornings
20 Walking Lunge + Twist

Strength + Skill
Every 3 Mins x 5:
4 Back Squats @ 80%
2-6 Ring Muscle-ups (or Chest-to-bar)

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Stimulus
Strength + Skill: reduce weight as needed to maintain positions for all four reps of every set. Select a number of pull-ups (strict is an option) that is challenging but maintainable (leave 2-3 reps in reserve)

Train/Move: work hard and earn the rest. This is meant to challenge the skill of your double-unders so try to work on them instead of “skipping” straight to single-unders

Wednesday Weightlifting
Back Squat : 2 @ 73%, 2 @ 78%, 2 @ 83%, 1 @ 88%, 1 @ 88%, 1 @ 88%

Complex: Clean Pulls, Floating Clean Pulls, Floating Cleans, and Cleans : 4x1 at 58% 1RM

Complex: Power Cleans, Push Press, Power Jerks, and Jerks : 4x1 at 58% 1RM

Jerk Balance : 4x5 at 53% 1RM