Tue Mar 3

Train
3 Rounds For Time (10 Min Cap):
15 Shoulder-to-overhead @ 135/95
20 GHD Sit-ups
15 Power Cleans @ 135/95

Move
10 Min AMRAP:
8 Dumbbell Push Presses
12 Abmat Sit-ups
8 Dumbbell Power Cleans

Warm-up
3 Min Bike
THEN, 2 Sets:
5 Snatch Grip Deadlifts
5 Hang Power Snatches
5 Overhead Squats
10s Bottom OHS Hold

Strength
Every 75s x 10 Sets:
1 Snatch, building to 85%

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Stimulus
Strength: option to do cleans instead of snatches if overhead is limited. These can be a squat or power snatch/clean, ideally receiving as low as possible while maintaining strong squat mechanics and overhead position

Train: you get 3:20 per round to complete this workout, which means you would have to hustle to finish. Select weights that allow for 1-2 sets max on shoulder-to-overheads, 1 minute on GHD sit-ups, ideally some touch and go reps of power cleans but quick drop singles may get you there

Move: pause at the top of the push-press and quick cycle off the shoulders, try not to shrug in push press or cleans but do get extension in every rep