Warmup:
20 PVC Shoulder dislocations
20 PVC Behind the neck press
20 Dolphin Push-ups
20 PVC Wall overhead squats
Skill:
Double Unders/Triple Unders
Every 1:30 for 7:30
10 x (Single + Single + Double Under)
or
10 x (Double + Double + Triple Under)
Oly:
Power Snatch Barbell Cycling
Set 1 (10 Reps) 10 Power Snatch with three position descent
Set 2 (10 Reps) 5 Power Snatch 3 Pos descent + 5 Power Snatch Fast
Set 3 (10 Reps) 10 Power Snatch Fast
Metcon:
Open 14.1
10:00 AMRAP
30 Double Unders
15 Power Snatches 35/25 kg