Wed Oct 29

Train/Move
8 Min AMRAP:
24 Alternating Pistols
20/15 Cal Echo Bike
6 Wall Walks
2 Min Rest
8 Min AMRAP:
100 Double-unders
20/15 Calorie Row
6 Sandbag Cleans @ 150/100

Warm-up
12/9 Calorie Row
8/8 Cossack Squats
12/9 Calorie Row
16 Starfish

Strength
Back Squats, Every 3 Mins x 4 Sets:
8-8-6-6 @ 62-67-75-81%

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Stimulus
Strength: lots of volume here, reduce weight as needed to maintain positions and reps

Train/Move: sub pistols for single-leg box squats or stationary lunges. Halve the volume for each of the triplets as a scaling option. Max 2 mins on double-unders

Wednesday Weightlifting
1 Front Squat EMOM x 10 @ 87%

7 Front Squats @ 80%

High Hang Snatch w/pause in receiving position: 3 x 2 @ 58%

Snatch Pull + Floating Snatch Pull + Floating Snatch + Snatch w/pause in receiving position: 3 sets @ 60%

Clean Pull + Floating Clean Pull + High Hang Clean + Clean w/pause at knee: 2-4 sets @ 59%

Push Press + Power Jerk + Behind the neck Jerk w/pause in receiving position: 2-4 (2 + 1 + 2) @ 44%