Workout of the day

1) Squat Snatch - build to a heavy single (or hang power snatch)

Move

3 Rounds:
12 Ring Rows
12 Burpees
20 Alternating DB Power Snatches
1200/1000m Echo Bike

2) “Hello Darkness”

For Time:
36 Burpee Chest-To-Bar Pull-ups
63 Dumbbell Hang Power Snatches @ 70/50
3600/3000m Echo Bike

Stimulus

1) Build to a heavy single snatch (can be power or squat, hang or from the floor) for the day. Do an extensive warm-up with light weights and taper down in reps; 5-4-3-2-1-1-1…

2) A quick workout with big sets where possible, set a box up and do jumping CTB pull-ups, alternate hands every 5 reps for DB Power Snatches. 20 Minute cap