Warm up: Coach’s Choice
Strength/Skill: Power Clean + Push Press + Hang Power Clean + Power Jerk
1 x 1 + 1 + 1 + 1
Stimulus/Focus: Ten minutes to build to today’s technical heavy 1+1+1+1.
For Time (8 Minute Cap)
10 Complexes (80% of Today’s Heaviest)
Stimulus/Focus: After 3 minutes of rest, complete 10 complexes at 80% as quickly as possible.
WOD: For Time (12 Minute Cap)
600 – 400 – 200m Run
30 – 20 – 10 Alternating Dumbbell Snatches (50/35)(35/20)
Stimulus/Focus: Run hard. Try to complete the snatches in one or two sets each time.
Cool Down: 3 Rounds
10 Toes to Rings
5 Ring Dips