3 Rounds
15 Russian KBS
5 Burpees
7 Snatch Grip Push Press
:15 Bike Sprint
Then..
Snatch warm up
Every 1:15 x 7 Sets
30 Single Unders For Everyone!
1 Snatch Or power
Single under practice for everyone! Efficient and fast single unders are a skill just like efficient and fast double unders. Just because you have double unders, doesn’t mean you shouldn’t still practice your coordination and timing on single unders.
On the snatches, make sure you’re setting up well on the barbell, and pulling your reps smoothly. Build to a heavy single for the day, quality reps with no misses!
Then…
For Time:
600m Run
60 DB Deadlift 50/35 or 35/25
400m Run
40 Toes to Bar
200m Run
20 DB Thrusters
17min cap
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