Warm-up:
4 Sets @ Easy Pace:
3 Muscle Snatch from Hip
3 Power Snatch from above knee
3 Full Snatch from below knee
10 Scapular Pullups
10 Scapular Pushups
Strength:
12×1 EMOM
Reps 1-6: 70%x1x2, 75%x1x2, 80%x1x2
Reps 7-12: Work at athlete’s discretion between 80-90%
WOD:
5 Rounds For Time:
10 Kettlebell Swings, 70/53kg
2/1 Rope Climbs, 15′ Ascent
40 Double Unders
TIMECAP: 12:00
Extra Work:
Split Jerk
12×1 EMOM
Reps 1-6: 70%x1x2, 75%x1x2, 80%x1x2
Reps 7-12: Work at athlete’s discretion between 80-90%