Warm up: Coach’s Choice
Strength/Skill: Split Jerk
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 75% and get AHAP across the 5 sets. Lift on a 2-minute clock.
WOD: 27 Minute AMRAP
Max Calories Machine of Choice
@ Min 0, 9 and 18: Perform 30 Alternating Dumbbell Snatches (50/35)(35/20)
@ Min 3, 12 and 21: Perform 30 Ab Mat Sit Ups
@ Min 6, 15 and 24: Perform 30 Box Jumps (24/20)*Masters may step up. Everyone must step down.
Stimulus/Focus: You will start on the DB snatch. The faster you get finished with those, the better chance you have of claiming the machine you want for the workout. You will go back to that same machine throughout the workout to accumulate as many calories as possible. You will stop every three minutes to complete one of the above movements. You will be at each movement 3 times. The faster you get through the work, the more time you have to accumulate calories. Your score is the total number of calories you get.
Cool Down: Tabata Bottom of the Push Up Hold