Warm-Up: Coach’s Choice
Strength/Skill: Power Snatch
5 x 5
Stimulus/Focus: This should be a moderate weight (approximately 60%), with the focus on barbell cycling. If you can’t keep the bar moving, reduce weight! Lifts will be on a 2-minute clock.
WOD: 15 Minute AMRAP
100 Meter Single Dumbbell Suitcase Carry (50/35)(35/20)
10 Shuttle Runs (25′ down and back)
30 Alternating Dumbbell Snatches (50/35)(35/20)
Stimulus/Focus: The DB weight should allow you to complete the carries unbroken, changing hands as often as needed. Shuttles should be fast. DB snatch should be completed in no mare than 2 sets. Aim for 3-4 rounds. If you get into the carry and time expires, finish it and count it as 1 rep. Each down and back counts as 1 rep in the shuttle run. You must complete it to count it.
Cool Down: Tabata Twisted Cross