Wed Sep 23

Train
3 Rounds For Time (22 Min Cap):
16 Wallballs @ 20/14
16 DB Snatches @ 50/35
8 Wallballs @ 30/20
16 DB Snatches
16 Wallballs @ 20/14
8 DB Snatches @ 70/50
Rest 2 Min

Move
Halve the volume and rest, double the rounds

Warm-up
2 Min Cardio of Choice
2 Sets:
8/8 Standing Pigeon
8 Barbell Good Mornings
12 Lunges
12 Dead Bugs

Strength
Deadlifts Every 2 Min:
12 x 3 @ 72.5-77.5%

---

Stimulus
Strength: there are 12 sets of 3 reps at ~75% today. This will add up to a lot of fatigue here, reduce weight as needed to maintain midline stability in the later rounds

Train/Move: you have a maximum of 1 minute per movement here in order to complete the workout within the time cap. The goal would be maintain large if not unbroken sets, while moving at a steady pace. The rest at the end of each round will help maintain intensity but not if you go out too hot early on. Each person will have two weights of medicine ball and two weights of dumbbells

Games Prep
3-4 Sets:
12 Sandbag Bear Hug Squat @ RPE 8, Rest 1 Min
8/8 Landmine Twist @ RPE 8, Rest 2 Min

Part 1:
1 Min Max Cal Echo Bike
1 Min Max Cal Ski
Rest 1 Min
Part 2:
1 Min Max Cal Ski
1 Min Max Cal Echo Bike

Wednesday Weightlifting
Dip Clean: 4 x 2 @ 55%

Clean: 5 x 1 @ 78-88%

4 Sets: 1 Snatch Pull + 1 Floating Snatch Pull + 1 Floating Snatch @ 55%

Block Snatch: 5 x 1 @ 80-90%

Snatch Grip Push Press: 2 x 5, 2 x 3, building

5 Sets: 2 Push Press + 1 Power Jerk + 1 Split Jerk @ 65-75%

1 Back Squat: EMOM x 5 @ 85-95%