Warm-up: Coach’s Choice
Strength/Skill: Power Snatch (3 x 3 x 3 x 3 x 3)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Reps
4-Minute Cap
25 Power Snatch (45/35)
25 Wall Balls (20/14)
*If you complete the reps under the time cap, rest and then move onto the next WOD.
*If you do not complete the reps, run/row/bike/ski until everyone else is finished.
4-Minute Cap
20 Power Snatches (65/45)
30 Wall Balls (20/14)
*Same
4-Minute Cap
15 Power Snatches (75/555)
35 Wall Balls (20/14)
*Same
4-Minute Cap
10 Power Snatches (95/65)
40 Wall Balls (20/14)
*Same
4-Minute Cap
5 Power Snatches (115/75)
45 Wall Balls (20/14)
*Same
Score=Total Reps
Stimulus/Focus: Push hard in each WOD to finish the reps as quickly as possible. Give yourself as much time to rest as you can.
Cool Down: Gymnastics Reps