Move

1) Front Squats: 6 x 5 Building to technical set

2) 20 Minute AMRAP:

8 Box Step-ups
10 Dumbbell Snatches
12/10 Calorie Echo Bike
1 Minute Rest

Train

1) Front Squats: 5-5-5-5-5-Max Reps
@ 65-73-78-78-78-78%

2) “Matchbox Twenty”

20 Minute AMRAP:
8 Single Dumbbell Box Step-ups
10 Dumbbell Snatches @ 50/35
12/10 Cal Echo Bike

Stimulus

1) 5 x 5 building to and staying at 78% followed a max set of reps at 78%. Rest 2-3 minutes between last sets

2) Same dumbbell for both step-ups and snatches, selecting a weight that allows both movements to be unbroken. This will feel like a long work out so take it easy on the bike and be quick with the remaining movements