Beyul Training

Workload:

Overhead Squats: 10 reps x 5 sets x 50% max snatch 

Then:

20 Minute Bike Ride
*Done at low intesntiy 60-70% effort. Make sure the bike is adjusted to let the legs almost come to full extension.

Notes: Do enough mobility work to hit some nice positioning of the squats and then hop on the bike to recover. It you do not have a stable bottom position in the overhead snatch perform front squats at 40% your max Front Squat weight.  Hammer mobility work after for a good 20-30 minutes.