Move

1) Hang Power Snatches: 3 x 5 @ technical loads

2) 4 Rounds:

25/20 Calorie Row
15 Burpees
10 Knee-Raises (Or Abmat Sit-ups)
50 Skips

Workout of the day

1) Power Snatches: 10-10-10 @ 75-70-65%

2) “One Thing At A Time”

100/80 Calorie Row
60 Burpees Over Rower
40 Toes-To-Bar
200 Double-Unders

Stimulus

1) These can be touch-and-go or drop singles. If you do not have any percentages to go off of, build to a tough set of 10 and then do back-off sets

2) A shoulder burning chipper with a 20 minute cap. Row will take 6-8 minutes, burpees 6-8 minutes, TTB in 2-3, skipping in 2-3.