Warm-Up: Coach’s Choice
Strength/Skill: 3-Position Power Snatch
1 x 1
Stimulus/Focus: Spend 15 minutes getting AHAP on the 3-position complex-high hang power snatch, hang power snatch, power snatch.
3-Position Power Snatch: 10 x 1
Stimulus/Focus: Use 80% of your heaviest from today. Complete one complex each minute.
WOD: 16 Minute EMOM
Minute 1: Max Effort Double Unders
Minute 2: Max Effort Bike Erg
Minute 3: Max Effort Row
Minute 4: Max Effort Assault Bike
Stimulus/Focus: Spend one minute at each station. Give yourself time to transition (and record your reps if you would like). You will go through this four times. Your score will be your total reps–dubs and calories.
Cool Down: Tabata Achilles Stretches (on the wall)