Warm up: Coach’s Choice
Strength/Skill: Snatch
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (20 Minute Time Cap)
21 Pull Ups
15 Handstand Push Ups
9 Snatch (95/65)(65/45)
*Rest 2 Minutes
21 Handstand Push Ups
15 Snatches (95/65)(65/45)
9 Pull Ups
*Rest 2 Minutes
21 Snatches (95/65)(65/45)
15 Pull Ups
9 Handstand Push Ups
Stimulus/Focus: Treat each part as a separate sprint. Try to do big sets of work.
Cool Down: 4 Rounds
10 GHD Sit Ups
5 Bike Calories