Move

1) Bench Press: Build to a heavy set of 5

2) 4 Rounds For Total Reps:

2 Minutes Echo Bike Calories
2 Minutes Max Reps of “X”
2 Minutes Rest

Round 1: Hang Power Snatches (Or DB Snatches)
Round 2: Box Jumps (Or Step-ups)
Round 3: Push-ups (Or DB Strict Presses)
Round 4: Calorie Row

Workout of the day

1) Bench Press: 4 x 12 @ 70%

2) “Reboot”

4 Rounds For Total Reps:
2 Minutes Echo Bike Calories
2 Minutes Max Reps of “X”
2 Minutes Rest

Round 1: Power Snatches @ 95/65
Round 2: Box Jump Overs @ 24/20
Round 3: Handstand Push-ups
Round 4: Calorie Row

Stimulus

1) Based on your 1RM which was established last week, build to 70% and then do 4 sets of 12 reps at this weight

2) A total of 22 minutes to accumulate as many reps as possible. Select weights and movements that allow for large sets and minimal rest