Fri Apr 24

Train/Move
12 Min AMRAP:
16 Alternating DB Snatch @ 50/35
50 Double-unders
4 Wall Walks
16 Dumbbell Snatches
50 Double-unders
50’ Handstand Walk (or 4 Wall Walks)

Warm-up
2 Sets:
10/8 Cal Echo Bike
4/4 Side Lunge w/floor touch
4/4 Rotating Lunge w/floor touch
4/4 Forward Lunge w/floor touch
12 PVC Pass Throughs
8 Overhead Squat w/PVC

Strength
3 Overhead (or Front) Squats @ 70-85%
Every 2 Min x 3 Sets
12 Front Squats @ 55-65%
Every 3 Min x 2 Sets

---

Stimulus
Strength: option to do front squats for all of the strength work or lighter overhead squats if your mobility allows. If you do not have a 1RM overhead squat to go off of, build to a weight that you still have 3-4 reps in reserve

Train/Move: select movements and weights that allow for near unbroken sets (roughly 1 Min on each movement)