Warm-Up: Coach’s Choice
Strength/Skill: Snatch
7 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock for all seven singles.
WOD: Six Rounds of 2-Minutes Work/1-Minute Rest
*You will go through the following two AMRAPs three times–alternating between the two.*
AMRAP A:
10 Overhead Squats (95/65) (65/45)
Max calorie bike in remaining time
AMRAP B:
10 Power Snatches (95/65) (65/45)
Max calorie row in remaining time
Stimulus/Focus: You will have a score for each 2-minute time period. Calories biked or rowed are the only calories that count. Try to do all barbell work unbroken.
Cool Down: Tabata L-Hangs