Warm-up:
4:00 Jump Rope @ easy pace
Notes
Single unders, double unders, crossovers, single leg – all forms of rope hoppery are acceptable, just try to keep moving.
3-1 Hang Muscle Snatch
3-1 Hang Power Snatch
3-1 Overhead Squat
Strength:
Hang Snatch 3RM, then 90%x3x2
WOD:
For Time:
150 Double Unders
30 Strict Handstand Pushups
150 Double Unders
TIMECAP: 14:00
Extra Work: Low Hang Clean 3RM, then 90%x3x3