Warm up: Coach’s Choice
Strength/Skill: Snatch
5 x 5
Stimulus/Focus: Use 70% for all sets. Work bar cycling.
WOD: 20 Minute EMOM
Minute 1: Double Unders
Minute 2: Pull Ups
Minute 3: Wall Walks
Minute 4: Alternating Dumbbell Snatches (50/35)(35/20)
Stimulus/Focus: You set the pace. You can work the entire minute or choose a certain number of reps each minute. The only time to rest is the time you give yourself before moving onto the next movement. You will take on each movement five times. You will have one total rep count for the workout.
Cool Down: Tabata Twisted Cross