Warm-Up: Coach’s Choice
Strength/Skill: Overhead Squat
1 x 1
Stimulus/Focus: Spend 10 minutes getting AHAP for 1 rep.
10 Minute EMOM: Complete 3 Reps EMOM (@70% from today)
Stimulus/Focus: Get the reps done as well and as quickly as possible to give yourself as much time to rest as you can before starting the next minute.
WOD: 9 Minute AMRAP
12 Dumbbell Hang Power Snatches (50/35)(35/20)(Alternating)
6 Single-Arm DB Overhead Squats (Left)(50/35)(35/20)
6 Single-Arm DB Overhead Squats (Right)(50/35)(35/20)
12 Lateral Jumps (Over the DB)
Stimulus/Focus: This is a heavy WOD with challenging movements. Find a weight you can move well. Aim for 5-6 rounds.
Cool Down: Tabata Plank Knee Taps