Wed Sep 30 - STAT Holiday Hours: 9, 10, 11

Train
3 Rounds For Time (23 Min Cap):
100 Double-unders
100’ Sandbag Carry @ 150/100
30 Kettlebell Swings @ 24/16
30 Toes-to-bar

Move
20 Min AMRAP:
50 Skips/DU Practice
50’ Farmer Carry
15 Air Squats
15 Abmat Sit-ups

Warm-up
2 Sets:
1 Min Cardio
5 KB Deadlifts
5 KB Goblet Squats
10 Straight Leg Raises
20 Lateral Line Hops

Strength
3 Deadlifts @ 72.5%
Every 1.5 Min x 8 Sets

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Stimulus
Strength: if you are unsure of what 72.5% is, you can build to a weight where you feel you have 5+ reps in reserve and stay there for the remaining sets

Train: chip away at double-unders (2 min), sandbag carry (~ 1 min), kettlebell swings (2 min), and toes-to-bar (2-3 min), reducing volume as needed to finish a round under 8 minutes

Games Prep
3-4 Sets:
20 Heel Elevated Goblet Squats @ RPE 7-8
1 Min Rest
12/12 Side Bend @ RPE 7-8

Wednesday Weightlifting (Comp Prep)
Snatch: work up to 85% for two singles

Clean & Jerk: work up to 85% for two singles

Back Squats: Build to 1 Back Squat @ 85%