Hell of a battle during that WOD at the 9:30am between Janelle A and Laura C.  They went back and forth for 8 rounds and both landed on 168 reps!  Those DB Power Cleans got nasty.  It is tough to grip that DB, remember use the hook!  It works with dumbells too with the clean.  Snatch form was on point this morning.  Those 2 touch N go Power Snatch were tough when heavy.  Did you ever think you would look forward to full snatch?  You definitely did in this complex the last two rounds.  WE have a fun chipper on the menu tomorrow.  Try to get back to that rower and rip that handle!

A) Coaches Choice

B) 9 min EMOM
1st-15 sec L Hold From Bar

2nd-30 Hollow rocks

3rd-45 sec plank

C) 6 Min EMOM

1st-30 sec Single Arm Dumbell Press with 4 sec tempo to bottom (Right)

2nd-30 sec Single Arm Dumbell Press with 4 sec tempo to bottom (Left)

D) “The Cool Ranch Dorito”

15 Min Amrap

60 Cal Row

50 Box Jump up and Over 24/20

40 Kettle Swings

30 Dumbell Front Squats 45/30

20 Handstand Push-ups (anything over 2 mats scale to strict dumbell press)

10 Ring Muscle Ups (scale to bar MU or 10 strict Pull+10 ring dips or 20 ring rows and 10 dips)