Warm-up: Coach’s Choice
Strength/Skill: Power Snatch (4 x 4 x 4 x 4 x 4 x 4 )
Start at 70% and get AHAP. Lift on a 3 minute clock.
WOD: 12 Minute AMRAP
3 Power Snatches (135/95)
6 Clean and Jerks (135/95)
9 Chest to Bar
36 Double Unders
Teen/Masters RX: 95/65
Stimulus/Focus: This is a classic CrossFit workout. It has a little weightlifting, gymnastics and metabolic conditioning. The rep scheme is short enough to keep you from getting bogged down in any one movement. You may end up doing singles on the barbell and small sets on the chest to bar. If scaling the weight it should be a heavy snatch and moderate clean and jerk. Aim for 4 rounds.
Cool Down: Tabata Handstand Holds