Warm up: Coach’s Choice
Strength/Skill: Clean – 8 x 2
Stimulus/Focus: Use 80% for all sets. Lifts may be drop and go, but do not rest longer than 5 seconds between lifts. Lift on a 90 second clock.
WOD: 4 Minute AMRAP
30 Double Unders
4 Dumbbell Hang Snatches (50/35)(35/20)
*Use two dumbbells for the movement.
*Rest 2 minutes before the next AMRAP.
Stimulus/Focus: Aim to do all work unbroken. Strive for 6 rounds.
4 Minute AMRAP
30 Double Unders
6 Dumbbell Thrusters (50/35)(35/20)
*Use two dumbbells for the movement.
*Rest 2 minutes before starting the next AMRAP.
Stimulus/Focus: Aim to do all work unbroken. Strive for 5 rounds.
4 Minute AMRAP
30 Double Unders
8 Dumbbell Front Rack Lunges (50/35)(35/20)
*Use two dumbbells for the movement.
*Maintain a full grip on the dumbbells.
Stimulus/Focus: Aim to do all work unbroken. Strive for 4 rounds.
Cool Down: Tabata Plank Holds
*In the bottom position with hands on dumbbells*