Buy in – 3 Rounds 20-30 single or double unders (start easy lots of skipping today with the wod so prime those calves) / 30 sec wall sit with plate on lap right into 5 squat jumps then 2 rounds 5 reps of each – slow snatch high pull (elbows stay above hands) / hip contact pops /power snatch (meet bar)
A) Hang Power Snatch 5×5 up to about 70% of 1rm
Metcon – Open WOD 14.1
10 Min AMRAP
30 Double Unders
15 Power Snatch (75/55) 55+ (65/45)
January 18, 2019
