Warm up: Coach’s Choice
Strength/Skill: Hang Snatch
3 x 3
Stimulus/Focus: Use 85% of your 1 RM for all lifts. Lift on a 2-minute clock.
WOD: 20 Minute EMOM
Min 1: Max Alternating Dumbbell Snatches (35/20)(20/15)
Min 2: Max Ab Mat Sit Ups
Min 3: Max Dumbbell Thrusters (35/20)(20/15)
Min 4: Max Shuttle Runs (10 Meters=1 Rep)
Min 5: Rest 1 Minute
*Two DBs*
Stimulus/Focus: Try to work the entire minute each time. Choose a weigh that allows you to hold onto the dumbbells and keep moving the entire time. Your score is your total reps.
Cool Down: Tabata Dumbbell Bicep Curls! Happy Friday!