Warm-up: Coach’s Choice
Strength/Skill: Snatch (1 x 1 x 1 x 1 x 1 )
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (20 Minute Cap)
21 Snatch (95/65)(65/45)
21 Pull Ups
15 Snatch (135/95)(95/65)
15 Chest to Bar
9 Snatch (185/135)
9 Bar Muscle Up
Stimulus/Focus: This workout is designed to be heavy and difficult. For those scaling, find three weights that you consider moderate, heavy and HEAVY! Find three gymnastics progressions that get more difficult for you.
Cool Down: 3 Rounds
10 Plank Knees to Elbow
5 Strict Push Ups