Warm-up: Coach’s Choice
Strength/Skill: Power Snatch
1 x 1 x 1 x 1 x 1 x 1
Stimulus/Focus: Heavy day! Start lifting at 80% and get AHAP. Lifts will be on a 2-minute clock.
WOD: For Time (12 Minute Time Cap)
10 – 8 – 6 – 4 – 2
Power Snatch (135/95)(95/65)
Overhead Squats (135/95)(95/65)
Chest to Bar Pull-Ups
Rx+ (185/135)(135/95) & Bar Muscle-Ups
Stimulus/Focus: Heavy and fast! Shoot for unbroken sets, power snatches in fast singles. You can mix and match Rx and Rx+. You’re welcome!
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions