Move

1) Front Squats: Build to technical set of 3

2) 10 Minute AMRAP:

2 Dumbbell Power Snatches
2 Goblet Squats
5 Box Jumps
4 Dumbbell Power Snatches
4 Goblet Squats
5 Box Jumps
…
Continue adding 2 Reps to Dumbbell Movements

Train

1) 5 x 3 Front Squats at 83%

2) “Shadowbox”

AMRAP 10:

1 Power Snatch @ 115/85
1 Overhead Squat
10 Box Jump Overs @ 24/20
2 Power Snatches
2 Overhead Squats
10 Box Jump Overs
…
Add 1 Barbell Rep Each Round

Stimulus

1) Build to a heavy set of 3 (should have 3+ reps in reserve) and then do 5 sets at this weight

2) Select a weight for the barbell that allows you to be able to do large sets unbroken. Box jump overs: jump up, step down on the other side

BONUS OPEN PREP

8 Rounds For Quality:
1000/900m Bike Erg
1 Legless Rope Climb
1 Rope Climb