Move

1) On the 1:00 x 10: 1 Power Snatch

2) 30 Min. Time Cap
5 Rounds:
10 Alternating Forward Lunges
10 Alternating DB Power Snatch
Directly into …
5 Rounds:
10 Alternating Backward Lunges
3 Sit To Stand Rope Climbs

Train

1) On the 1:00 x 10: 1 Squat Snatch (building)

2) Working For The Weekend

5 Rounds:
25’ Front Rack Walking Lunge (135/95)
10-8-6-4-2 Power Snatch
Directly into …
5 Rounds:
25’ Overhead Walking Lunge
1-2-3-4-5 Rope Climbs (15’)

Time Cap: 30 Minutes

Stimulus

1) This EMOM involves 10 reps, focusing on being fast under the bar. Start at roughly 40-50% of your 1 RM Squat snatch and build to something heavy. Go from the hang position if squat snatches are new or difficult to focus on hitting triple extension.

2) This workout involves 10 rounds with a lot of barbell work. Lunges should be done unbroken, so choose weight accordingly. Power snatches can be done as quick drop singles. Each round needs to be finished in under 3 minutes or less, which some rounds will be much faster and some longer.

Extra Credit
On the 1:30 x 10:
1 Squat Snatch (building)
3 Deficit HSPU (choose deficit)