Move

1) Hang Power Snatches: Build to technical set of 5

2) 4 Rounds:

2 Gym Length Dumbbell Farmers Carry
25 Sit-ups
10 Burpee Box Jumps (Or Step-ups)

Workout of the day

1) Power Snatches: 4 x 5 @ 65-73-78-78%
THEN max reps @ 78%

2) “Grunt Work”

2 Rounds For Time:
100m Farmers Carry @ 70/50
50 GHD Sit-ups
25 Burpee Box Jump Overs @ 24/20

Stimulus

1) Build to 78% in sets of 5 touch-and-go power snatches then finish with one max set at 78%

2) Select dumbbells or kettlebells for a farmers carry (100m in the gym = garage doors to gymnastics mat for four lengths) and select a number of reps of GHD sit-ups that will not wreck you for days. You may stagger starts to share the GHD or select Abmat sit-ups as a substitute. 15 minute cap