Warm-Up: Coach’s Choice
Strength/Skill: Power Snatch
Ten minutes to build to today’s heavy double.
Stimulus/Focus: Use 10 minutes to find your heaviest double. These should be touch and go reps.
Power Snatch: 5 Rounds of 30 Seconds Work / 30 Seconds Rest
Max power snatches @ 85% of today’s heavy double.
Stimulus/Focus: These do not have to be touch and go reps. Focus on proper set up for each rep. Accumulate as many reps as possible in each 30 second work period.
WOD: Eight Rounds 1 Minute Work / 1 Minute Rest (Alternate A and B)
A) AMRAP
8 Power Snatches (95/65)(65/45)
Max Calorie Bike (Erg/Assault)
B) AMRAP
12/9 Calorie Bike (Erg/Assault)
Max Power Snatches (95/65)(65/45)
Stimulus/Focus: You will visit each AMRAP four times–alternating between A and B. You will complete A and B with the bike erg the first and third rounds and use the assault bike on the second and fourth rounds (or opposite of this order depending on class size). Your score will be your total reps in each round after your buy in is complete. You will enter eight separate scores.
Cool Down: 50 Ab Mat Sit-Ups