Warm-up: Coach’s Choice
Strength/Skill: Snatch (2 x 2 x 2 x 2 x 2 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (20 Minute Cap)
5 Snatch (115/75)
100 Meter Farmer’s Carry (50/35 x 2)
10 Seated Knees to Elbow
Teen/Master’s RX: 75/55; 35/20
Stimulus/Focus: This workout will be hard on the forearms. You may want to do the snatch in singles to save them a little bit. Try to carry the DBs all the way to the turn around point before putting them down to rest.
Cool Down: 3 Rounds
5 Calories on the Bike
10 Supermans (2-second hold)