Warm-up:
Coach’s Choice
Strength/Skill:
Power Snatch (4 x 4 ) *Use 70% of your 1 RM for all sets.
WOD:
Metcon (Weight) 7 Rounds (3 minutes each)
1 Power Snatch
2 OHS
3 Power Cleans
4 Front Squats
*Must hold onto the bar for the entire complex
*Goal is to increase weight each round
*Score is the heaviest weight lifted
Mobility:
Shoulders
Buy Out:
50 Bar Hops
10 GHD Sit Ups
10 GHD Back Extensions