Move

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

2) 8 Minute AMRAP:

10 Goblet Squats
10/8 Calorie Echo Bike
10 Alternating Dumbbell Snatches

Train

1) 5 Overhead Squats: Build to technical load

2) “<3/H8”

8 Minute AMRAP:
2 Rounds:
20 Overhead Squats
24/20 Cal Echo Bike

Directly Into…
Max Reps Power Snatches @ 115/85

Stimulus

1) Build as high as 85% focusing on balance on the feet and shoulder, midline positions. This can be a PVC pipe with a weight, an empty barbell, or with light loads. The goal is to improve overhead and midline stability, NOT to train the lower body squat muscles

2) Keep the overhead squats to a weight that can allow for 1-2 sets, push the pace on the bike, quick singles on the snatches. Should be able to complete each round in 3-3.5 minutes