Warm up: Coach’s Choice
Strength/Skill: Snatch
1 x 1
Stimulus/Focus: Spend 10 minutes getting AHAP for 1 rep.
Snatch
10 x 1
Stimulus/Focus: Use 85% of your heaviest from today. Complete one snatch EMOM for 10 minutes.
WOD: For Time (20 Minute Cap)
10 Chest to Bars
20 Burpees
30 Air Squats
40 Ab Mat Sit Ups
50 Shuttle Runs
40 Ab Mat Sit Ups
30 Air Squats
20 Burpees
10 Chest to Bars
Stimulus/Focus: Have fun with this out and back. There is nothing advanced about it. Focus on good movement.
Cool Down: 3 Rounds
15 GHD Extensions
12/10 Calorie Bike