A. Weightlifting:
You have 15 minutes to work up to a –
Heavy Single Drop Snatch
-then-
Heavy Single Snatch Balance
(For this piece, you will start off utilizing the drop snatch to work on speed under the barbell. Reminder that the drop snatch utilizes NO dip/drive. Once you miss, you must switch to the snatch balance in order to use the dip drive.
Goal – SPEED TO THE BOTTOM!! This is NOT a push press into a slow, awkward, overhead squat. )
 
B. MWOD:
Lat, Chest, T-Spine: which limits you the most? Work that out!
 
C. WOD:
For Time –
21 Pull-Ups
21 KB Swings (53/35)
42 Double Unders
15 Pull-Ups
15 KB Swings
30 Double Unders
9 Pull-Ups
9 KB Swings
18 Double Unders