Warm-up: Coach’s Choice
Strength/Skill: Snatch (10 x 10 x 10 )
Use this time to work barbell cycling with light weight. Lift on a 3-minute clock.
WOD: Out and Back For Time (30 Minute Clock)
20 Snatch 75/55
40 Burpees
60 Slam Balls (30/20)
80 Ab Mat Sit ups
100 Double Unders
80 Ab Mat Sit Ups
60 Slam Balls (30/20)
40 Burpees
20 Snatches (75/55)
Teen/Masters RX: 20/15 slam ball and 55/35 barbell
Stimulus/Focus: This entire workout will tax your lungs. Try to do big sets on the snatches, slam balls, and dubs–aim for 2-3 sets per movement if possible. Shoot for steady work on the burpees and ab mat sit ups–just don’t stop.
Cool Down: 400 Meter Run with Slam Ball from WO