Warm Up:
2 sets
1:00 single-unders or double-unders
15 single-DB RDLs
10 single-arm DB presses / arm
5 push-ups + overhead stretch
:20 active hang
Skill Work:
EMOM 5
6-8 DB snatches (increasing in speed, then load)
WOD:
3 rounds for time of:
100 double-unders
50 DB snatches (50/35 lb)
25 pull-ups
Intermediate:
3 rounds for time of:
1:30 double-unders
50 DB snatches (35/20 lb)
15 pull-ups
Beginner:
3 rounds for time of:
100 single-unders
50 DB snatches (20/10 lb)
15 jumping pull-ups
Movement scaling options:
Double Unders: Volume, single-single-double, 1:00 of work
DB Snatches: Load, volume, ROM
Pull-Ups: Volume, banded pull-ups, ring rows
Alternate Workout:
3 rounds for time of:
100 double-unders
50 DB snatches
25 DB bent-over rows
Cool down:
Accumulate:
30 ATY drills
1:00 doorway pec-stretch / side