Wed Oct 8

Train/Move
4 Min AMRAP, 2 Min Rest, 4 Rounds:
R1) 8 x 50’ Shuttle Run + 6 Bar MU + 25’ HS Walk
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R2) 12/9 Calorie Row + 12 Burpees Over Rower
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R3) 7 x 50’ Shuttle Run + 5 Bar MU + 25’ HS Walk
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R4) 10/8 Calorie Row + 10 Burpees Over Rower

Warm-up
3 Sets:
15/12 Cal Echo Bike
10/10 Rotating Lunge
5 Inchworms
20 Front Plank Shoulder Taps

Strength
Front Squats:
10-8-6-4 @ 57-67-71-76%

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Stimulus
Strength: Front squats are a moderate weights so the focus is on an upright torso, balance over the mid-foot, controlling the descent, and speed on the ascent

Train/Move: Goal is to keep moving through the 4 minutes so select movements that allow for minimal breaks. Shuttle Runs can be replaced with biking 15/12 and 12/9 Calories. Bar MU can be jumping Bar MU or burpee + pull-ups. HS walk can be 1-2 wall walks

Wednesday Weightlifting

Pause Snatch: 4 x 2 @ 50% (pause at knee, pause at receiving position on rep 1)
Snatch Pull + Floating Snatch Pull + Floating Snatch + Snatch w/pause at receiving position
4 Sets @ 50%

Clean Pull + Floating Clean Pull + Floating Clean + Clean + Power Jerk + Jerk
4 Sets @ 50%