Strength

Hang Squat Snatch
1-1-1-1-1-1-1

Work up to a daily max for your hang squat snatch.  Start light and be sure to hit each position in the snatch sequence for every rep.  If you are having trouble catching the bar in the bottom of your squat, keep the load light and work on riding the bar down into a below parallel squat.

WOD

AMRAP in 8 Minutes

2-4-6-8-10-12-14 …

Alternating Dumbbell Snatch 45/30lbs
10 Double Unders After Every Round

Off Ramp WOD

AMRAP in 8 Minutes

2-4-6-8-10-12-14 …

Alternating Dumbbell Snatch
10 Double Unders After Every Round *

* Make an honest effort to get through some double unders! You may not complete as many rounds as the folks who have mastered this skill but you will get a good workout and you might make a breakthrough!