Move

1) 2 Hang Power Snatches: Build to technical load

2) 18 Min AMRAP:

10/8 Cal Echo Bike
6 Strict Knee-Raises
6 Burpees
6 Dumbbell Snatches
1 Min Rest

Train

1) 2 Squat Snatches: Every 1.5 Min x 6 Rounds
Build to 70%

2) “Lucky Devil”

For Time (18 Min Cap):
80/60 Cal Echo Bike
50 Toes-To-Bar
50 Devil’s Press @ 35/25

*Partition however you’d like

Stimulus

1) Start around 50% and then do 2 reps every 1.5 mins building to 70%

2) Complete the work, breaking up movements however you like. You could do 10 rounds of 8/6 + 5 + 5 or complete all reps of one movement before chipping away at others. Devil’s presses are done with two dumbbells but can be scaled to a single dumbbell

Run Club Hybrid WOD:

18 Min AMRAP:
300m @ Fast Pace
10 Toes-To-Bar
400m @ Moderate Pace
10 Single Arm Devil’s Press
500m @ Slow Pace

Quarterfinals Prep:

2 Rounds:
2 Rope Climbs @ 12’
25 GHD Sit-ups
THEN
2 Rounds:
1 Rope Climb @ 12’
15 GHD Sit-ups