Snatch Balance : 1×1

18-20 mins to find a heavy single.

Perform from the Squat Rack
During this time we want athletes to focus on the proper setup, core engagement, and footwork in the catch position. Take some time and have athletes just practice with PVC/Empty barbells.
Go by feel and make smooth, calculated jumps in weight early on. Slow down the pace, and weight jumps when you reach heavier weights.
Beginner athletes should still stay light and work on consistency.
Focus on strong and active shoulders while driving out of the squat with a tall/stable mid-line.
Record your heaviest set.

4 rounds for time of:

20/16 Assault Bike Calories

25 Box Step-ups, 24/20 in

Stimulus is moderate intensity across all rounds. Athletes will have some solid leg work today. Strategies on the bike should be slightly adjusted round to round depending on the state of the legs. A quick start on the assault bike with a coast down to maintenance will help get the calories rolling off the start. Athletes should be prepared for heavy leg fatigue and roll out for a little bit after this one.

This workout is designed to be a mental test. The intent on this is to push through the pain and sustain a consistent pace from round to round.