Warm up: Coach’s Choice
Strength/Skill: Snatch Pull + Below the knee Power Snatch + OHS
10 Minutes to Work the Complex
Stimulus/Focus: Get AHAP for the complex in 10 minutes.
Snatch Pull + Below the knee Power Snatch + OHS
6 x 1
Stimulus/Focus: Use 90% of your heaviest and complete one complex every minute on the minute for 6 minutes.
WOD: 4 RFT (20 Minute Cap)
400 Meter Run
15 Power Snatches (95/65)(65/45)
15 Burpees over Bar (Lateral)
Stimulus/Focus: Classic CrossFit . . . a little bit of everything. Embrace the suck and keep moving. Stay steady on the run and burpees. Try to complete the power snatches in 2-3 sets each time.
Cool Down: 3 Rounds Shoulder Mobility
5 Wall Wipes Per Side
5 Dolphin Planks (5-Second Hold)