Warm up: Coach’s Choice
Strength/Skill: Paused Power Snatch (below the knee)
12 Minute EMOTM
Minute 1-4: 1 @ 70%
Minute 5-8: 1 @ 75%
Minute 9-12: 1 @ 80%
Stimulus/Focus: Complete one rep every minute on the minute for12 minutes. Record your last successful weight for four reps.
WOD: 5 RFT (15 Minute Cap)
21 Ab Mat Sit-Ups
15 Dumbbell Deadlifts (50/35)(35/20)
9 Dumbbell Push Press(50/35)(35/20)
Stimulus/Focus: This work should be done fast and unbroken. Rest after your 14th deadlift. Go directly into your push presses after picking up the 15th deadlift.
Cool Down:
200 Meter Farmers Carry (Both Dumbbells from the WOD)
200 Meter Run