Warm up: Coach’s Choice
Strength/Skill: Power Snatch – 5 x 3
Stimulus/Focus: Use 80% for all sets. Lift on a 3-minute clock. These can be weightlifting triples in that they can be dropped from the top if loaded appropriately. Even though they do not have to be touch and go, they should still be cycled quickly.
WOD: 3 RFT (12 Minute Cap)
9 Power Snatches (95/65)(65/45)
15 Bar-Facing Burpees
21 Back Squats (95/65)(65/45)
Stimulus/Focus: This workout should be taxing on the entire body, including the lungs. Try to do the barbell work in no more than two sets. Find a steady pace on the burpees.
Cool Down: 3 Rounds
5 Strict Pull Ups
10 Candlestick Raises