Move

1) Hang Power Snatches: Build to technical set of 3

2) 10 Minute AMRAP:

10 Alternating DB Power Snatches
500m Echo Bike

Train

1) Power Snatches: Build to heavy set of 3

2) “Fuzzy Lumpkins”

For Time (10 Min Cap):
50 Power Snatches @ 115/85

*Every 2 Mins (starting at 0:00):
200m Run (Or 600/500m Bike)

Stimulus

1) Can be drop singles or touch-and-go. Get under the bar in warm-up sets so that it’s there when you need it later on (versus muscle-snatching)

2) Select a weight that you can do 10+ unbroken sets repeatedly and a distance that you can complete the run/bike under 1 minute. With a 10 minute cap, you must be able to complete 10 snatches each time, which can be in drop singles if you’re quick. Best strategy would be a large set to start and then quick singles to keep moving