Move

1) Hang Power Snatches: Build to a technical double

2) 5 Minute AMRAP, 5 Minute Rest x 3 Rounds:

40/30 Calorie Row
20 Alternating DB Power Snatches
Max Reps Burpees in time remaining

Workout of the day

1) Squat Snatch: 6 x 2 @ 79-81-83-81-83-85%

2) “Jump Around”

5 Minute AMRAP, 5 Minute Rest x 3 Rounds:

50/40 Calorie Row
20 Power Snatches @ 95/65
Max *Burpee Movement in time remaining

R1: Burpees Over Rower
R2: Burpees Over Bar
R3: Burpee Pull-ups

Stimulus

1) Build to 79% of your max squat snatch and then do waves at two reps per set. If you are unsure of what your max snatch is, do 6 sets of 2 reps building to a technical load

2) Looking to complete the row in 2.5 minutes, power snatches in 1.5 minutes, and then spend the remaining time doing a form of burpees