Warm-up
4 Rounds
5 Muscle Snatches
5 Power Snatches
5 Squat Snatches
5 Back Squats
25 Double Unders
*Start light – add weight each time
Strength/Skill
EMOM 20
Odd- 2 Box Squats with Chains @80% working on speed from the bottom up
Even- Triple under practice- 5 completed or 5 attempts
WOD
On “GO” Complete:
2 Rounds
3 Snatches (135,95)
20 Double Unders
At 3:00 mark, complete:
2 Rounds
3 Snatches (155,105)
25 Double Unders
At 6:00 mark, complete:
2 Rounds
3 Snatches (175,115)
30 Double Unders
In 9:00 mark, complete:
2 Rounds
3 Snatches (195,125)
35 Double Unders
The weight increases each round and the double unders climb by 5 reps. Once you can no longer complete you are out. It can be a power or squat snatch.
Regional (115/135/155/175, 85/95/105/115)
Masters/Open (95/115/125/135) (75/85/90/95)