Wed Sep 16

Train
3 Rounds For Time, 22 Min Cap:
800m Row
20 Box Jumps @ 24/20
80 Double-Unders
2.5 Min Rest

Move
20 Min AMRAP:
400m Row
10 Box Step-ups
40 Single Skips / 25’ Sled Push
1.5 Min Rest

Warm-up
3 Min Cardio of Choice
2 Sets:
5/5 Standing Pigeon Stretch
10 Barbell Good Mornings
10/10 Cossack Squats
10 Jumping Air Squats

Strength/Skill
1 Clean + 1 Front Squat + 1 Jerk:
Every 90s x 6 Sets, building

Tempo Front Squats:
3 x 4 @ 60-65%, 31X1

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Stimulus
Strength/Skill: the CJ complex and front squats are at moderate loads today, use these lighter weights to focus on positions and developing the technique of these lifts

Train/Move: Work + Rest intervals mean you are looking to push the pace on the intensity of the movements and the transition times between sets and movements. Jump up and step down for box jumps, Aim for an aggressive pace on the rower, and attempt large sets of DUs but set a cap of 1.5 minutes for 80 DU

Games Prep
3 Sets:
1) 6-10 Glute Ham Raises
2) 40s Hollow Rocks

Wednesday Weightlifting
4 x 2 Dip Clean @ 55%

3 x (1 Clean Pull to Hold + 1 Squat Clean) @ 73%

4 x (1 Snatch Pull + 1 Floating Snatch Pull + 1 Floating Snatch) @ 55%

2 x (1 Block Snatch Pull + 2 Block Snatch) @ 70%

3 x 2 Snatch Grip Push Press @ 73%

3 x (1 Push Press + 1 Power Jerk + 1 Jerk) @ 75%

Back Squats: 3 x 2 @ 75%