Move

1) Front Squats: 6 x 3 Building to moderate load

2) 3 Rounds:

10 Alternating DB Power Snatches
10 Burpee + Box Step-ups

THEN:
60/45 Calorie Row

Workout of the day

1) Front Squats: 10-8-6-10-8-6 @ 55-64-73-58-67-76%

2) “Sandy Cheeks”

3 Rounds:
15 Power Snatches @ 95/65
15 Burpee Box Jumps @ 24/20
Directly into…
60/45 Calorie Row

Stimulus

1) Build following the rep scheme, percentages are a guide. If you do not have a 1RM then build to a heavy set of 6

2) Looking to complete each of the three rounds in 3 minutes or less, break snatches up into manageable sets and keep moving on BBJ. All-out on the row to finish, 15 minute cap