Mon May 9 "Threefer"

Workout of the day

1) Build to heavy single Power Snatch

Move

20 Minute AMRAP:
1200/1000m Echo Bike
20 Knee-Raises (Or Sit-ups)
30 DB Hang Power Snatches (Or Cleans)
20 Air Squats
10 Goblet Lunges/side

2) “Threefer”

3 Rounds For Time:
1200m Echo Bike
20 Toes-To-Bar
30 Hang Dumbbell Snatches @ 50/35
40 Air Squats
50’ Single Dumbbell OH Lunge (R)
50’ Single Dumbbell OH Lunge (L)

Stimulus

1) Take a long time warming up at lower weights (5-4-3-2-1-1-1…) then go for a heavy single power snatch. Catch low for warm-up sets so it’s there for the heavy sets

2) Multiple rounds of a chipper format, looking to go at a pretty fast pace here as legs and shoulders alternate. Use one DB and switch after 5 reps for snatches