Skill
E2MOM for 10 Minutes
3 Power Snatch
Perform 3 Power Snatch every 2 minutes for a total of 5 rounds. The weight you choose should be in the moderate effort range but consider this as primarily skill work. These can be “touch and go” or one at a time but do them in quick succession so you are looking at a heavy triple. An appropriate weight would likely be 60% or less for newer lifters. If you end up breaking parallel and landing in a squat, you have lifted correctly but have possibly gone a little too heavy for this workout.
WOD
AMRAP in 12 Minutes
30 Double Unders
30 Sit-Ups
Run 200M
Workout notes: Each round should be fairly quick for this workout with about a 1:1 ratio between your run and the other movements for experienced athletes. If you are good at double unders work on unbroken sets. If you have been doing single unders for a while use the amrap as a way to commit to a number of double unders. Try not to use the run as recovery. With these movements and this format you should be able to push pretty hard on the run.
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