Move

1) 1 Hang Power/Squat Snatch EMON x 10

2) AMRAP 20
10 KB Deadlifts
7 Burpee Jumping Pull Ups
10 KB Swings
600/500m Bike

Train

1) Squat Snatch EMOM x 10 at 70-80%

2) “Rankel”

AMRAP 20:
6 Deadlifts (225/155)
7 Burpee Pull Ups
10 Kettlebell Swings (70/53)
200m Run

Stimulus

1) Stay at the same weight across sets. Focus on hitting triple extension and pulling the bar into hips.

2) Deadlifts should be completed in 1 or 2 sets at 60% or less of your 1 RM. The kettlebell swings should be completed unbroken, so choose weight accordingly. Run should take roughly 1:15 or less. Aim for 5 rounds or more.

Extra Credit

Deficit Deadlift (4”): build to heavy set of 5