Warm-up
1 Minute of Singles
1 Min of DB Muscle Snatch Right*
1 Minute of Around the Worlds
1 Minute Alternating Feet
1 Mion of DB Snatch Left
1 Minute of Pass Throughs in a Squat Bottom
1 Minute of Double Unders
1 Minute of OHS on coaches call
1 Min Flag Pole Stretch
Mobility
Thoracic Rolling
Lat Stretching
Strength
EMOM10
Squat Snatch
1 Rep
WOD
In 12 minutes
For time-
30 Single Arm Snatches 50|35
30 Front Squats 135|95
90 Double Unders
Rest 2 Minutes
For Time, or for reps under the cap
90 Double Unders
30 Front Squats 135|95
30 Single Arm Snatches 50|35
Level 2- 115|75, 40|25
Level 1- 95|55, 30,15
ADV*- 70|50, 155|105
*you should only be scaling up to ADV if you think your time will be close to or better than those completing the workout at the RX weight.
Extra Work – Active Recovery
Row 1000m @ 70%
10x
30 on 30 off
Row @ 80-90%
Row 1000m @ 70%