Skill

DOUBLE UNDER practice

1. Snatch

Heavy double in 10 min

Drop the bar between each snatch, start the second snatch within 6 seconds

+

on the min for 5 min

2 snatches@80-85% of heavy double

Worked up to heavy 2 at 95

2. Once through

30 burpees over the bar

30 overhead squats@95/65

20 burpees over the bar

20 overhead squats@115/80

10 burpees over the bar

10 overhead squats@135/95

10 muscle-ups(if you are working on transitions you may use the bands. If not, do 5 rope climbs)

25:40 rx with 5 mu at the end.  I felt that the other 5 mu would’ve taken forever.  I’m pretty happy with this.  I didn’t even think I was going to be able to do this wod today.  I’m SUPER happy that I did it rx!!!

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