Posted on

25 November 2019

Warm-up: Coach’s Choice

Strength/Skill: Power Snatch-Snatch-OHS Complex (2 x 2 x 2 x 2 x 2 x 2 x 2)

Start at 50% of your 1 RM snatch. Get AHAP. Lift on a 3-minute clock.

WOD: 6 RFT (21 Minute Cap)
400 Meter Run
15 KB Snatch (35/25) (Left Side-from the hang)
15 KB Snatch (35/25) (Right Side-from the hang)

Stimulus/Focus: This WOD incorporates opposing muscle groups. Push as hard as you can in each part. No need to rest within the movement. The opposing movement will give each muscle group time to rest before being used again.

Cool Down: 3 Rounds
100 Meter Farmer’s Carry (35/25)(Switch at the 50 Meter Mark)
10 Goblet Squats (35/25)

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