Warm up: Coach’s Choice
Strength/Skill: Power Snatch
3 x 3 x 3 x 2 x 2 x 1
Stimulus/Focus: Start at 70% of your 1RM. Get AHAP. Lift on a 2-minute clock.
WOD: 4 RFT (18 Minute Cap)
21/15 Calorie Bike Erg – 15/12 Calorie Assault Bike
15 Toes to Bar
9 Power Snatches (95/65)(65/45)
Stimulus/Focus: Alternate bikes each round. This workout will be extremely taxing on your grip. Try to complete big chunks of work each round.
Cool Down: Tabata Flutter Kicks