Warm up: Coach’s Choice
Strength/Skill: Power Snatch Complex 1 x 1
1 Snatch Grip Deadlift
1 High Hang Power Snatch
1 Hang Power Snatch
1 Power Snatch
Stimulus/Focus: Spend 10 minutes getting AHAP on the complex.
Power Snatch Complex 10 x 1
1 Snatch Grip Deadlift
1 High Hang Power Snatch
1 Hang Power Snatch
1 Power Snatch
Stimulus/Focus: Complete one complex EMOM for ten minutes. Use 85% of your heavy for the day.
WOD: 22 (Not 59) Minute AMRAP
22 Kettlebell Deadlifts
22 Alternating Kettlebell Snatches
22 Double Unders
22 American Kettlebell Swings
22 Kettlebell Goblet Squats
200 Meter Run
*RX: (1.5/1)(1/25#)
Stimulus/Focus: Have fun celebrating Coach Marc’s 59th birthday–aren’t you glad it isn’t a 59 minute AMRAP?! Thank goodness he was born on the 22nd-much better rep scheme! 🙂
Cool Down: Wish Coach Marc a Happy Birthday!