Skill Work:
1 set:
1:00 single-unders
1:00 rest
1:00 running-step single-unders
1:00 rest
1:00 double-unders
WOD:
3 rounds for time:
25 power snatches (55/75 lb)
50 double-unders
15 chest-to-bar pull-ups
Intended Stimulus: 9-12 Minutes
Intermediate:
3 rounds for time:
25 power snatches (45/55 lb)
25 double-unders
10 pull-ups
Beginner:
3 rounds for time:
15 hang power snatches (35/45 lb)
50 single-unders
10 ring rows
Home Workout:
3 rounds for time:
25 alternating DB snatches (20/35 lb)
50 double-unders
15 double-dumbbell bent-over rows
Movement scaling options:
Power snatches; Load, reps, dumbbell snatches
Double unders: Reps, single-unders, plate step-ups
Chest to bar pull ups: Reps, chin-over-bar pull-ups, ring rows
Cool down :
Accumulate:
1:00 foam roll calves
1:00 foam roll upper back
1:00 foam roll lats