Wed May 20

Train/Move
12 Min Ascending AMRAP:
3 Rounds of 6 Wall Balls + 6 Toes-to-bar

3 Rounds of 9 Wall Balls + 9 Toes-to-bar
…continue adding 3 reps to each

*sub Toes-to-bar for V-ups or Knee-raises

Warm-up
400m Run OR 2 Min Machine
THEN, 2 Sets:
10/10 Banded Ext. Rotation
10 Banded Pull-aparts
16 Lunges + Twist
10/10 Front Rack Opener
5 Cleans
5 Front Squats
5 Push Press

Strength
Clean + Front Squat + Jerk
Every 90s x 8 Sets building to 80%

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Stimulus
Strength: same as last week, start at 50% and build to a heavy technical load. Option to replace a movement and double-up with another, ie two cleans and one jerk instead of squatting, or two jerks instead of the front squat

Train/Move: perform 3 rounds of 6 + 6 before increasing reps by 3 each, complete 3 additional rounds and so on. Keep wallballs light enough that you can do them unbroken for up to 12 reps

Wednesday Weightlifting
3 Muscle Snatch + 3 Overhead Squat : 1 @ 30%, 1 @ 35%, 1 @ 40%

Block Snatch : 2 @ 50%, 2 @ 60%, 2 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 80%, 2 @ 80%

Power Clean + Push Press : 1 @ 50%, 1 @ 55%, 1 @ 60%, 1 @ 65%, 1 @ 70%, 1 @ 75%

Complex: Pause Snatch Deadlifts and Floating Snatch High Pulls : 3x1 at 100% 1RM