warm-up

arm circles, leg swings, spiderman, moon the sky, sampson stretch

hip rolls/extensions, hip internal/external rotation

mackenzie extension, pvc dislocates

strength/skill

power snatch 85/55

10-10-10 (concentrate on form)

WOD

:20 sec dbl unders(max reps)

10(5 each arm) SA DB snatch 55/35

7 box jumps 30/24

as many rounds as you need to do to reach 200 dbl unders

if you do a single between each double do 150 dbl unders

if you do a few jumps between do 100 dbl unders

if you cant do double unders do 300 singles