Warm-up
5 inchworms with 7/5 chest slap/clap push ups each time
100 double unders
Stretch the calves
10 pistols (add weight if able)
5 ball ups
10 pistols
5 skin the cats
Skill
Pistol
Strength
1.Snatch Grip behind the Neck Push-press
2-2-2-2
2. EMOM8
2 Snatches (full) @80%- Do not scale up. Work on technique and speed.
WOD
1 Min work:30 Second Rest
Record all repetitions
3 Complete Rounds
1. Double Unders
2. Alternating Pistols
3. Burpees to 6 inch target
4. Toes to Bar
5. Box Jumps (30,24)
Rest 90s
Report total reps for 1,2,3,4 and 5.