Warm-up:
5:00 Practice Double Unders
-then-
6:00 EMOM
Odd: 20 Hollow Shotguns
Even: 10 Bridge Rocks
Skill:
Free Handstand
HSPU
Metcon:
For Time
100 Double Unders
20 HSPU
80 Double Unders
20 HSPU
60 Double Unders
10 HSPU
40 Double Unders
10 HSPU
20 Double Unders
Competitors: Weightlifting
8:00 EMOM
1 Muscle Snatch + 1 Tall Snatch + Drop Snatch
Add 5/2.5 kg every minute
-then-
4 x 3 Hang Power Snatch
Work up to heavy 3, learn not to spread your legs.