Workout of the day

From 14:00 to 17:00:
1500/1200m Echo Bike
Max Reps Snatches
Rest 1 Mins

From 18:00 to 20:00:
1000/800m Echo Bike
Max Reps Snatches @ 135/95

1) Muscle Snatch: 5 x 5 Building to technical loads

2) “Fun & Games”
From 0:00 to 2:00:
1000/800m Echo Bike
Max Reps Snatches @ 135/95 (Or DB Snatches)
Rest 1 Min

From 3:00 to 6:00:
1500/1200m Echo Bike
Max Reps Snatches
Rest 2 Mins

From 8:00 to 12:00:
2000/1500m Echo Bike
Max Reps Snatches
Rest 2 Minutes

Stimulus

1) Work on a smooth deadlift into muscle-snatch (one movement from floor to overhead without re-bending the knees). We are practicing bar-path, use of triple extension, followed by keeping the arms active

2) Bike then do as many reps of snatches as possible in 2-4 minutes based on which round you are on. Rest between rounds, five rounds totaling 20 minutes on the timer