Wed Sep 24

Train/Move
20 Minute AMRAP:
2-4-6-8-10…
Dumbbell Deadlifts @ 70/50
Double-Tap Burpees (2 Push-ups at bottom)
200m Run

Warm-up
3 Sets:
15/12 Cal Bike
10/10 Single Leg Dumbbell RDL
20 Banded Face Pulls
20 Front Plank Shoulder Taps

Strength
3 Front Squats @ 65-70-75-80-85-85%

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Stimulus
Strength: These will feel very heavy so adjust to complete sets with sound technique. Adjust percentages as needed to maintain positions.

Train/Move: Ascending rep scheme of double dumbbell deadlifts (can use kettlebells if we don’t have enough dumbbells) and double-tap burpees, with a 200m run at the end of each round. Flow goes: 2 deadlifts, 2 burpees, 200m run. 4 deadlifts, 4 burpees, 200m run…

Wednesday Weightlifting
Pause Snatch: 4 x 2 @ 50%
-pause at knee, pause in receiving position on rep 1

Snatch Complex: Snatch Pull + Floating Snatch + Snatch w/pause in receiving position
4 sets @ 55%

Clean and jerk complex: Clean Pull + Floating Clean + Clean + Power Jerk + Jerk
4 Sets @ 55%