Fri Oct 17

Train
4 Rounds (16 Min Cap):
5 Power Snatches @ 155/105
15 Chest-to-bar Pull-ups
20 Single DB Box Step-over @ 50/35, 20”
1 Min Rest b/w Rounds

Move
16 Min AMRAP:
6 Alternating DB Snatch
8 Ring Rows OR Jumping Chest-to-bar Pull-ups
10 Dumbbell Box Step-ups

Warm-up
2 Sets:
45s Echo Bike
8 Empty Bar Sots Press
45s Echo Bike
30s Overhead Sq Hold

Strength
Snatch: 2 x 2 @ 72%, 2 x 1 @ 76%

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Stimulus
Strength: Build past the weight you will be doing in today’s conditioning workout if you do not have a 1RM. Also note that the heaviest you should build to is 76% of your best power snatch, so you should have lots of room to increase weight. Focus is on sharp lifts

Train/Move: You have a maximum of 1 minute per movement as there is a 16 minute cap, this includes the 1 minute of rest at the end of each round. Reduce weight on the bar, volume of pull-ups, and weight on dumbbell step-ups