Fri May 8

Train/Move
For Time (18 Min Cap):
25/20 Cal Echo Bike
12 Squat Snatch (or Clean) @ 95/75
21 Bar-Facing Burpees

20/16 Cal Echo Bike
9 Squat Snatch @ 115/85
15 Bar-Facing Burpees

15/12 Cal Echo Bike
6 Squat Snatch @ 135/95
9 Bar-Facing Burpees

10/8 Cal Echo Bike
3 Squat Snatch @ 155/105
5 Bar-Facing Burpees

Warm-up
12/9 Cal Bike
4/4 Side Lunge w/Floor Touch
4/4 Curtsy Lunge w/Floor Touch
4/4 Forward Lunge w/ Floor Touch
12 Banded Face Pulls
8 Goblet Squats

Strength
Every 2 Min x 3 Sets:
3 Front Squats @ 70-80%
THEN:
Every 3 Min x 2 Sets:
12 Overhead Squats (or Front) @ 65-75%

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Stimulus
Strength: option to stick with front squats for both movements today if overhead squat is a limiter, although the ideal would be light weights to maintain overhead work

Train/Move: No structured rest between each triplet. Snatches in drop singles, option to work from the hang or do power snatches (caught as low as possible). Select weights that allow for quick singles