Move

1) Every 90s: 2 Hang Power Snatches

Build to a technical load

2) 5 Rounds:

500/400m Row
5 Strict Pull-ups
5 Push-ups
20 Alternating DB Power Snatches
2 Minute Rest

Workout of the day

1) 2 Squat Snatches: Every 90s x 8 Rounds

Build to a challenging start weight and then do
8 sets for total weight

2) “That’s Nasty”

3 Rounds:
500m Row
7-5-3 Ring Muscle-ups
10 Power Snatches @ 115/85

3 Minute Rest

3 Rounds:
500m Row
7-5-3 Ring Muscle-ups
10 Power Snatches @ 115/85

Stimulus

1) Build to 60%+ and continue building across the 8 sets. Goal is to move as much weight as possible (weight can remain the same if you start at a challenging weight)

2) Round 1: 500m Row, 7 RMU, 10 Power Snatches (should take 4-5 minutes)
Round 2: 500m Row, 5 RMU, 10 Power Snatches…
Round 3: 500m Row, 3 RMU, 10 Power Snatches…
Rest 3 Minutes, Repeat :)

Select a very challenging pull-up progression that you can reduce in volume as you go through the rounds. Row should be steady to save your shoulders and grip, snatches should be less than 70% and something you can complete under 2 minutes. 30 minute cap