Warm-up: Coach’s Choice
Strength/Skill: Power Snatch (5 x 3 )
Stimulus/Focus: Use 75% for all sets. Lift on a 2-minute clock. Work bar cycling.
WOD: 3 RFT (12 Minute Cap)
20 Dumbbell Alternating Power Snatch (50/35)(35/20)
15 Box Step Overs (24/20)(50/35)
*Masters/Teens use the same box but the (35/20) dumbbell
Stimulus/Focus: This should be fast. Push as hard as you can. Aim to do the work unbroken. Use one dumbbell for both movements.
Cool Down: ROMWOD