Warm up: Coach’s Choice
Strength/Skill: Paused Power Snatch (below + above the knee)
1 x 1 + 1
Begin the complex with a snatch width deadlift. On the first lift pause 3 sec below the knee. On the second pause 3 sec above the knee. Both are received in the power position.
Stimulus/Focus: Take 10 minutes to get AHAP.
Paused Power Snatch (below + above the knee)
10 x 1
Stimulus/Focus: Complete one of the complexes every minute on the minute. Use 85% of your heaviest from today.
WOD: 3 RFT (12Minute Cap)
30 Deadlifts
20 Alternating Back Rack Step Lunges
*Stepping Forward*
10 Behind the Neck Push Press
*RX Weight: (115/75)(75/55)
Stimulus/Focus: This will be a light deadlift, moderate lunge, and heavy BTN push press. Aim to do all work with no more than one break in each movement.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
150 Meter Row