Warm up: Coach’s Choice
Strength/Skill: 3-Position Power Snatch
1 x 1
Stimulus/Focus: Spend 10 minutes getting AHAP on the three position complex.
3-Position Power Snatch
10 x 1
Stimulus/Focus: Download to 85% and complete one complex every minute on the minute for 10 minutes.
WOD: 8 Minute AMRAP
20 Wallballs (20/14)(14/10)
10 Box Jumps (24/20)
*Masters may step
Rest 2 Minutes, then:
8 Minute AMRAP
20 Slam Balls (30/20)(20/15)
10 Weighted (Slam Ball) Box Step Ups (24/20)(30/20)(20/15)
Stimulus/Focus: This is two separate workouts. Push as hard as you can on both. Try to do work unbroken. You have two minutes to rest in between the workouts. You will have two separate scores.
Cool Down: Tabata Partner Ab Mat Over the Box Wall Ball Toss Sit Ups (AKA the longest named cool down in history–PAMOBWBTSU)