Workout of the day

Move

3-4 Rounds:
1200/1000m Echo Bike
20 Alt. DB Power Snatches
20 Box Step-ups
20 Air Squats

“Cold Open”

2 Rounds For Time:

2400m Echo Bike
50 Alt. DB Power Snatches @ 50/35
30 Box Jump Overs @ 30/24
100 Air Squats

Stimulus

Try to complete the work within a 25 minute cap. The DB power snatches can light up the lower back if you are not actively lowering hips when lifting the DB off the ground, transition the DB during the lowering phase and tap the ground between reps. Don’t rush the air squats, just think of sitting and standing with a pause at the top