WARM-UP:
2 Rounds of 200m Run followed by the Snatch warm-up
Dynamic Stretch
STRENGTH:
Snatch Panda Pull (3)3
Panda Pull / Snatch (2)3
Snatch (2)4
WOD: DOUBLE DOWN
12 min. AMRAP
5 Burpee Box Jump Over 24/20
1 OH Squat 95/65
1 Ring Muscle-up
5 Burpee Box Jump Over
2 OH Squat
1 Ring Muscle-up
5 Burpee Box Jump Over
4 OH Squat
1 Ring Muscle-up
Continue to the end of 12 minutes doubleing the OH squat reps each round. (1-2-4-8-16-32)
ICING:
Your 1% in 2 min.
KOT – Tib Raises 20 reps.
Deadhang for 90 sec.