MOB: Full body
WU: 3 rounds: :30 of double under practice/:30 rest. 5 Push Press. 5 Hang Snatch.
S: Push Press. EMOM for 7:00. 2 reps at 75% of 1RM. Work on SPEED AND TECHNIQUE!
C: AMRAP in 10:00 of:
30 Double Unders
10 Hang Snatch 75/55 (Squat or Power Snatch okay)
Option 1: Weight of choice
Option 2: Weight of choice. 20 double unders.
Option 3: Weight of choice. :60 of double under practice or 90 single unders
PWMOB: Stretch calves, hamstrings, hip flexors and triceps. Rollout calves, shoulders, chest and back.
Advanced: 5 rounds. In 2:00 perform. 60 double unders and 6 hang snatch (power or squat is fine) at 135/95. Rest the remaining time. Record splits OR how many reps you completed for each 2:00 segment.