Warm Up
Grab a Long Band and Jump Rope
40s Work|10s Rest
-Jump Rope Singles
-Banded High Pulls
-Jump Rope Alternating Feet
-Banded Side Steps with arms extended overhead
-Double Unders or Attempts
-Banded External Rotation
-Double Unders or attempts
Strength
E2MOM14
Snatch Complex
1 Power Snatch
1 Hang Squat snatch
2 Overhead Squats
-Start light and work on technique. Build as able
WOD
AMRAP 12
7 Power Snatches 95|65
7 Thrusters
49 Double Unders
Level 2- 75|55, 25 Double Unders
Level 1- 65|35, 100 Single
Extra Work
27|20 Cal Ski
18 Pistols
7 Muscle Ups
27|20 Cal Ski
18 Pistols
5 Muscle Ups
27|20 Cal Ski
18 Pistols
3 Muscle Ups
27|20 Cal Ski
18 Pistols
1 Muscle Ups
ADV – 9,7,5,3 Muscle Ups
Scaled- 4,3,2,1 Muscle Ups – perform Bar and use bands where necessary or complete 2x C2B Pull Ups