Move

1) Hang Power Snatch: Build to technical set of 2

2) 8 Rounds:

10 Alternating DB Power Snatch
10 Burpees
200m Run (or 600m Bike)

Workout of the day

1) Power Snatch: 8-6-4-8-6-4-8-6-4
@ 58-67-76-61-70-79-64-73-82%

2) “Turkey Club”
5 Rounds:
10 Power Snatches @ 115/85
10 Bar-Facing Burpees
800m Run
5 Rounds:
10 Toes-To-Bar
10 Bar-Facing Burpees

Stimulus

1) If you do not have a 1RM to go off of, start with a weight that you can easily do for 8, build for the sets of 6 and 4, and then start the next two waves of 8-6-4 at a higher weight

2) Select a weight that allows for snatches to be complete in around 1 minute and find a steady pace everywhere else. Cap of 20 minutes