Motivational Quote of theWeek, “Be sure your feet are in the right place, and then STAND FIRM.” Abe Lincoln
Warm up: Coaches Choice
Strength : Snatch Lift Off / Snatch
On the 2 min. for 12 minutes (6 sets)
(2/70)3 (2/75)3 Use Snatch 1RM
(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. Repeat this for 2 rep)
WOD: CRISP AND CLEAN
8 Min AMRAP.
Row for calories 20/15
10 power snatch 75/55.
Rest 3 min.
Then 7 min AMRAP,
Row 1000m
Max Reps Power Clean 135/95.
(Score is total AMRAP reps + total cleans. The row = 1 rep)
Icing: Tabata sit ups/push ups