Wed Sep 17

Train
19 Min AMRAP:
5 Thrusters @ 135/95
17 Front Rack Lunges @ 135/95
77 Double-Unders
200m Plate Carry @ 45/25

Move
19 Min AMRAP:
5 Dumbbell Thrusters
10 Reverse Lunges
20 Double-Unders
2 Gym Length Farmers Carry

Warm-up
15/12 Cal Echo Bike
20 Bodyweight Lunges
10/10 Single Arm KB Bottoms-up Press
40s Front Plank (on hands)

Strength
16 Minute EMOM:
Minutes 1-8: 40s Run/Bike/Row
Minutes 9-16: 6 Jerks @ 135/95

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Stimulus

Strength: 8 Minute EMOM of your choice of conditioning for 40s at a time, then 6 jerks @ ~ 50% of your 1RM max jerk for the next 8 minutes.

Train/Move: This workout will be a grind. In 19 minutes, expect to get through 3+ rounds. Plate carry can be anyhow, skipping maximum time should be 1.5 minutes, lunges and thrusters in 1-2 sets max.

Wednesday Weightlifting

Every 1 Min x 10 Rounds:
1 Hang Snatch + 1 Snatch, build to technical load

Every 1.5 Min x 10 Rounds:
1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk, build to technical load