Warm-up: Coach’s Choice
Strength/Skill: Power Snatch (2 x 2 x 2 x 2 x 2)
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 3 RFT (15 Minute Cap)
15 Calories
12 Power Snatch (115/75)(75/55)
9 Burpees
Stimulus/Focus: This should be a sprint type workout. Pull hard on the rower and go fast on the burpees. Break your power snatches into sets you can manage, but can move through quickly.
Cool Down: 3 Rounds
10 Plank Knees to Elbow
5 Leg Lifts
*Hanging from the rig, pull legs into an L-Hold. Repeat for 5 reps. Try to hold onto the bar for all 5 reps.