(Practice / Gymnastics Focus)
WOD Review: 8 min
Then group warm up all together: 30 sec jump rope, 30 sec PVC pass thru’s, 5 PVC or BB high hip power snatches, 5 PVC or BB hang power snatches, 5 PVC or BB power snatch, 5 PVC or BB OHS, 5 BB squat snatch
Use 15 min to work on Snatches – any variation and all singles. Focus on set-up, positioning through the 3 pulls and speed under the bar. Consider videoing your lifts.
40 Sec work - 20 Sec rest & rotate to next skill, complete 4 total rounds. Rest 1 min between rounds (16 min total)
-Bar or Ring muscle-ups (Mod: Jumping/Banded M-ups or Dips/ Transitions)
-Double unders or Double under attempts (Mod: Double taps – no singles today)
-HSPU (Mod: Wall walk-ups or Box pike PU)