Warm up: Coach’s Choice
Strength/Skill: 3-Position Power Snatch
1 x 1
High Hang, Hang, Power
Stimulus/Focus: Spend 15 minutes getting AHAP for one 3-position power snatch (high hang power, hang power, power)
Metcon: 10 Minute EMOM
One 3-Position Power Snatch (90% of Today’s Heaviest) EMOM
Stimulus/Focus: You must get one complex EMOM for 10 minutes. You can re-attempt a missed lift within the minute. You must use 90% of today’s heaviest to mark RX.
WOD: For Time (10 Minute Time Cap)
30-20-10
Alternating Dumbbell Snatch (50/35)(35/20)
Burpees
Stimulus/Focus: Try to complete the snatches in sets of 10 and keep a steady pace on the burpees.
Cool Down: 2 Rounds
50 Meter Farmers Carry
10 Goblet Squats
50 Meter Farmers Carry
10 Goblet Squats