Warm up: Coach’s Choice
Strength/Skill: Clean (5 x 1)
Stimulus/Focus: Spend 10 minutes working to a heavy double. These can be drop and go. Rest no more than two seconds between the two reps. Keep the weight on the bar and complete one clean every minute on the minute for five minutes.
WOD: For Time (18 Minute Cap)
20 Shuttle Runs
60 Kettlebell Hang Snatches
20 Shuttle Runs
60 Kettlebell Push Press
10 Shuttle Runs
30 Kettlebell Hang Snatches
10 Shuttle Runs
30 Kettlebell Push Press
*1 Shuttle Run = 25 Feet Out and Back
*1 KB For All Movements (1.5/1)
*Split Reps Equally Between Sides
Stimulus/Focus: Maintain a good pace on the runs. Complete big sets of work on the kettlebell. The decreasing rep scheme should be good for your mental push.
Cool Down: Core Work with Kettlebell
2Rounds:
25 Side Bends (Right)
25 Side Bends (Left)
50 Standing Twists