Warm-up: Coach’s Choice
Strength/Skill: Snatch – 3 x 3 x 3 x 3 x 3
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (15 Minute Cap)
15 Slam Balls (30/20)(20/15)
10 Ring Dips
5 Snatch (115/75)(75/55)
Stimulus/Focus: This workout should be moderately challenging in weight and skill. Try to do the slam balls unbroken. Push yourself on dips to do as big of sets as you can. Snatch may be best done in singles.
Cool Down: 3 Rounds
100 Meter Run with Slam Ball
10 Ring Rows