1 Find your weakness
2. Find the exercise(s) which expose it.
3. Use the ones which make you surprise you cannot do more.
Primer:
6 Rounds: 20s on 10s off
Active Spider Man || Deadlift High Pull(1-3), 4-6 -Muscle Snatch | Samson Stretch(1-3), Lunges 4-6
WOD: Red Zone
21-15-9-15-21
Hang Power Snatches @ 95/65
Thrusters @ 95/65
Time Cap 15 Minutes
Double Dumbbell or KB:
21-15-9-15-21
Double DB Hang Power Snatches @ 50/35
Double DB Thrusters @ 50/35
Single Dumbbell or KB
30-20-10-20-30
Single DB Alternating Power Snatches @ 50/35
Single DB Thrusters @ 50/35
Bodyweight:
30-20-10-20-30
Burpees
Thrusters