Warm up: Coach’s Choice
Strength/Skill: Power Clean + Hang Clean + Push Press + Thruster
1 x 1
Stimulus/Focus: 10 minutes to get as heavy as possible in the complex.
Stimulus/Focus: Use 80% from today’s heavy. Complete one complex every minute on the minute for four minutes.
WOD: 10 RFT (20 Minute Cap)
10 Alternating Dumbbell Snatches (50/35)(35/20)
20 Ab Mat Sit-Ups
30 Double Unders
Stimulus/Focus: Aim to do all work unbroken. Try to keep each round below two minutes. Scale reps as needed to maintain that pace.
Cool Down: 4 Rounds
15 GHD Extensions
100 Meter Run