Warm up: Coach’s Choice
Strength/Skill: 3 – 5 Minute EMOMs
All reps must be touch and go.
Snatch
5 Minute EMOM: 3 Snatches @ 70%
Snatch
5 Minute EMOM: 2 Snatches @ 80%
Snatch
5 Minute EMOM: 1 Snatch @ 90%
WOD: 21-18-15-12-9-6-3 (Time Cap 18 Minutes)
Hang Power Snatch (95/65)(65/45)
Handstand Push Ups
*25 Double Unders Between Each Set (Total of 150)
Stimulus/Focus: Try to complete your rounds of 21, 18, 15, 12 in three sets. Aim to do 9, 6 and 3 unbroken. Choose weights and scales that allow you to do this.
Cool Down: 2 Rounds
15 GHD Sit Ups
15 GHD Extensions
10/7 Assault Bike Calories