Warm up: Coach’s Choice
Strength/Skill: Power Clean
10 Minutes to Find Your Heavy Drop and Go Double
Stimulus/Focus: Spend 10 minutes getting as heavy as you can for your heavy drop and go double (two quick singles). This will force the quick reset.
Power Clean
10 x 1
Stimulus/Focus: Load your bar to 90% of your heaviest double from today. Complete one power clean every 30 seconds for 5 minutes.
WOD: 4 RFT (15 Minute Cap)
20 Wallballs (20/14)(14/10)
16 Alternating Dumbbell Snatches (50/35)(35/20)
12 Toes to Bar
Stimulus/Focus: Try to push yourself past your comfort zone on reps. If you can go unbroken, do it. If not, aim for larger sets than you typically do.
Cool Down: 4 Rounds
12 GHD Extensions
6 Calories (Bikes, Ski, Row)