Warm Up

30 seconds work / 10 seconds rest / 2 rounds

Shuttle Runs
Bodyweight Squat Hold
Band Good Morning
Scap Pull-ups
Long Jump

Deadlift Demo / Practice / Form Checks

Strength

High Hang Snatch to Snatch
Every 1.5 minute on the minute x 7 rounds
High Hang Snatch to Snatch x 2 reps

Deadlift

Every 2 minutes on the minute x 5 rounds
Deadlift x 3 reps / build each round

WOD

AMRAP – 6 minutes

COMPETITIVE

32 Double Unders
16 KB Swings (70 / 50)

PERFORMANCE

54 Single Unders
16 KB Swings (50 / 35)

LIFESTYLE

54 Single Unders
16 KB Swings