Warm up: Coach’s Choice
Strength/Skill: Power Snatch
3 x 3 x 3 x 3 x 3 x 2 x 2 x2 x 2 x 2 x 1 x 1 x 1 x 1 x 1
15 Minute EMOM
Min 1-5: 3 Power Snatches @ 70%
Min 6-10: 2 Power Snatches @ 80%
Min 11-15: 1 Power Snatch @ 90%
Stimulus/Focus: Lift on a one minute clock. These may be touch and go or drop and go.
WOD: 4 RFT (12 Minute Cap)
200 Meter Run
20 Lateral Jumps over Barbell
10 Power Snatches (95/65)(65/45)
Stimulus/Focus: This is a fast moving workout. Do not rest on the run. Push hard. Try to do your jumps unbroken. Think about two sets of power snatches.
Cool Down: 50 Ab Mat Sit Ups