Rob

Warm-up
Coach’s choice

WOD prep
Prep the movements

WOD

“Power Down”(Courtesy of CFNE)
AMRAP 5:
15-12-9
Calorie Row
Power Snatch (95,65)
rest 5 minutes
AMRAP 5:
15-12-9
Calorie Bike
Clean and Jerks (95,65)

Option 2:
AMRAP 5:
15-12-9
Calorie Row
Power Snatch (75,55)
rest 5 minutes
AMRAP 5:
15-12-9
Calorie Bike
Clean and Jerks (75,55)

Option 3:
15-12-9
Calorie Row
Power Snatch (65,45)
rest 5 minutes
AMRAP 5:
15-12-9
Calorie Bike
Clean and Jerks (65,45)

Post WOD
Lax ball scaps 2 minutes per side