Wed Oct 22

Train/Move
7 Min AMRAP:
60 Double-unders
10 Clean + Jerks @ 135/95
Rest 2 Mins
7 Min AMRAP:
6 Shuttle Runs @ 50’ (2 x 25’)
10 Overhead Squats @ 135/95
Rest 2 Mins
EMOM x 6: 10 Toes-to-bar

Warm-up
10/8 Cal Echo Bike
12 Banded Pull-aparts
10/8 Cal Echo Bike
12 Banded Psoas March

Strength
Front Squats, Every 3 Mins x 5 Sets:
10-8-6-6-6, starting at 57% and building to 76%

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Stimulus
Strength: Set of 10 starts at 57% and you can continue to build in weight as reps decrease

Train/Move: Spend a maximum of 1 min on DUs, select a weight that allows CJ and OHS to be done under 90s

Wednesday Weightlifting
Snatch Pull + Hang Snatch + Snatch + Overhead Squat: 2 @ 56%, 2 @ 58%

Snatch EMOM x 12:
3 x 1 @ 80%, 3 x 1 @ 83%, 3 x 1 @ 85%, 3 x 1 @ 87%