Fri Oct 30

Train
3 Rounds For Time (15 Min Cap):
1000/800m Bike
10 Squat Snatch @ 95/65
500/400m Bike
1 Min Rest

Move
15 Min AMRAP:
1000/800m Bike
10 Alternating DB Snatch
10 Goblet Squats
1 Min Rest

Warm-up
2 Sets:
1 Min Cardio
4 Strict Chin-up (or 8 Ring Rows)
20s Hanging L-Sit OR Knee-raise
10 Walking Lunge + Twist

Strength
1 Power Snatch + 1 Overhead Squat
EMOM x 8, build to 70-75%

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Stimulus
Strength: use these as a warm-up for the workout. Ideally we are receiving the power snatch about 1/4 of the way down or closer to parallel, then stand up before completing an overhead squat. Option to do two hang power snatches if overhead squats are not possible, or work on strict overhead pressing for 5 reps at a moderate load

Train/Move:

Games Prep
3 Rounds For Time:
200’ Farmers Carry @ 70/50
100 Double-unders
200’ Sandbag Carry @ 150/100
75’ HS Walk