Move

1) Hang Power Snatches: Build to technical set of 5

2) 30 Minute AMRAP:

20/15 Cal Echo Bike
5 Seated Rope Climbs
10 Box Jumps
20 Alt DB Power Snatches
Rest 2 Minutes

Workout of the day

1) Power Snatches: 4 x 8 @ 65%
THEN: 1 x Max Reps @ 65%

2) “Middle Ground”

80/65 Cal Echo Bike
5 Rope Climbs
30 Box Jump Overs @ 30/24
100 Alt. DB Power Snatches @ 50/35
30 Box Jump Overs
5 Rope Climbs
80/65 Cal Echo Bike

Stimulus

1) These are touch-and-go reps to be done at 65% of your best power snatch. Focus on keeping the knees in the game and not just hinging from the hip (save your lower back)

2) Work hard on the bike and catch your breath on the rest. Looking to complete all of this work in under 35 minutes