Warm-Up: Coach’s Choice
Strength/Skill: Push Jerk
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
Strength Metcon: 5 Rounds (1 Minute Work/1 Minute Rest)
Max Effort Push Jerks (at 80% of today’s heaviest)
Stimulus/Focus: Accumulate as many reps as possible in each minute. They will come from the rack and do not have to be unbroken. You’ll have a full minute of rest after each round. You’ll have 5 separate scores.
WOD: 5 RFT (8 Minute Time Cap)
10 Alternating Dumbbell Snatches (50/35)(35/20)
20 Double Unders
Stimulus/Focus: This is a spring. Go fast and unbroken. Take minimal rest between movements.
Cool Down: Tabata Handstand Holds