Move

1) Overhead (or Front) Squats: Build to technical set of 5

2) 10 Minute AMRAP:

250/200m Row
10 Alternating Dumbbell Power Snatches
10 Goblet (or Air) Squats

Train

1) Overhead Squats: 5 x 1 @ 90-100%

2) “The Dark Side”

10 Minute AMRAP:

Buy-in: 1000/900m Row

Directly Into…
10-20-30…
Dumbbell Power Snatches @ 50/35
Overhead Squats @ 75/55

Stimulus

1) Build to a heavy single for the day and do 5 x 1 at this weight

2) The row will take 4-4.5 minutes and with the time remaining, do as many rounds as possible while increasing by 10 for both movements each round. Select weights that you can do 20+ in a row