Warmup

2 min double under practice

Core – ping pong

5 sets

15 hollow rocks

15 arch body rocks

Strength –

Pause snatch

3 sec pause above knee

Then right into full snatch

Work to heavy

Wod

20 min cap

For time:

50 Double-unders

50 Sit-ups

50 Double-unders

50 Dumbbell Burpees, 50’s/35’s

50 Double-unders

50 Sit-ups

50 Double-unders

50 1-arm Dumbbell Snatch, 50’s/35’s

50 Double-unders

50 Sit-ups

50 Double-unders