In WODs
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Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance:  Snatch – 3 sets of 2 reps at 85-90%

Fitness: S2OH – 5 sets of 2 reps of Push Press at RPE 7

Part 2 – Conditioning: “Bookends ”

Performance: For Time –

  • Buy-in: 100 Double-Unders

Then..  2 rounds of  –

  • 30 Overhead Squats (95/65lb)
  • 30 Kettlebell Swing (24/16k)

Then…

  • Cash out: 100 Double-Unders

Fitness:

  • Buy-in: 75 Speed steps or  150 Single-unders

Then… 2 rounds of –

  • 30 Goblet squat with weighted implement
  • 30 KBS

Then…

  • Cash-out: 75 Speed steps or 150 Single-unders
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