Basic & Performance
Two sets, not for time, of:
Unbroken Double-Unders x 50 reps—if you don’t have double unders spend 5 total accumulated minutes working on them
(set your goal number and establish a good consistent rhythm to keep unbroken each set)
L-Sit x 40-50 seconds
(accumulate time if necessary)
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Then:
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps @ 70-80%
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Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 75-85%
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Followed by…
Every 2 minutes, for 8 minutes (4 sets):
Snatch x 2 reps @ 85+%
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Three sets for times of:
10 Hang Snatch (155/105 lbs – power is fine)
20 Toes-to-Bar
30 Box Jumps (24″/20″)
Rest 2 minutes