Move

1) Hang Power Snatch: Build to technical 3 reps

2) Strict Press: Build to a technical 3 reps

3) Select a distance of run/bike/row and complete for time

Workout of the day

1) Power Snatch: Build to a heavy set of 3

2) Max Reps of Strict Press:
3 Sets For Total Reps @ 60%
- rest 2 minutes between sets

3) For Time: 1 Mile Run
- optional 2k row for time

Stimulus

1) Looking to build to a heavy triple of touch-and-go power snatches. You can work from the hang position if you are newer to snatches

2) Build to 60% of your 1RM strict press and complete as many reps as possible BEFORE failure (leave 1-2 reps in the tank). Aim is to be within 5 reps of your best/worst set

3) Options to walk/run this distance or reduce the distance and complete for time (ie 1km run for time). You can also choose to do the same on a rower or bike. If possible, build in speed throughout the 1600m (ie increase speed every 400m and finish with a sprint)