Wednesday, January 6, 2016

Warm up:
Shoulder mobility 2min/side
Burgener Warm Up

Strength:
Every 90 seconds for 6 reds complete
2 Power Snatch + 1 OHS

WOD:
AMRAP 5 MIN
8 Power Snatch 135/95
24 Double Unders
REST 5 MINUTES

​AMRAP 5 MIN
8 Power Snatch 115/75
24 Double Unders
REST 5 MINUTES

AMRAP 5 MIN
8 Power Snatch 95/55
24 Double Unders

​Coach's note: Plan accordingly. Most athletes will not be able to snatch the RX weight and that is totally fine. My biggest goal here is to decrease weight during every AMRAP. If athletes are more comfortable and have better form taking it from the hang position, let them be. Athletes that are doing single unders should be doing 48 per round. Goal here is to move very fast for 5 minutes then get a solid rest. Push the intensity!