Warm up: Coach’s Choice
Strength/Skill: Power Snatch + Pause Overhead Squat
10 minutes to work to today’s heavy complex-one power snatch + one pause overhead squat (3-seconds in the bottom).
Complete one power snatch. Follow it with a three-second pause (in the bottom position) overhead squat.
Stimulus/Focus: Ten minutes to get AHAP on the complex.
Power Snatch + Pause Overhead Squat
5 x 1
Complete one power snatch. Follow it with a three-second pause (in the bottom position) overhead squat.
Stimulus/Focus: Use 90% of your heaviest from today. Complete one complex every minute on the minute for 5 minutes.
WOD: 5 RFT (20 Minute Cap)
30 Meters Walking Lunges
20 Alternating Snatches (50/35)(35/20)
10 Pull Ups
Stimulus/Focus: Find a steady pace on the lunges. Try to complete the snatches and pull ups in two sets each.
Cool Down: 3 Rounds
100 Meter Farmers Carry
10 Dumbbell Front Squat
*Use dumbbell from the WOD