Fri Nov 7

Train
15 Min AMRAP:
2000m Row (or 4800/4000m Bike)
THEN:
Max Reps in time remaining:
12 Kettlebell Swings @ 24/16
12 Box Jumps @ 24/20

Move:
15 Min AMRAP:
500/400m Row (or 1200/1000m Bike)
8 Kettlebell Deadlifts
8 Box Step-ups

Warm-up
2 Sets:
10/8 Cal Echo Bike
10 Empty Bar Good Mornings
10/8 Cal Echo Bike
8/8 Single Arm Dumbbell Upright Row

Strength
Snatch: Build to heavy double for the day

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Stimulus
Strength: Build to a heavy technical load. Option to do power snatches, hang power snatches, or hang snatches. No touch-and-go, drop the bar and reset each time

Train: Complete the row/bike (under 10 mins) before going directly into an AMRAP for the remaining time