Warm-up:
5 Sets:
3 Muscle Snatch + 3 Power Snatch + 3 Overhead Squats
30 Single Unders + 15 Double Unders
15 Hollow Rocks
Strength:
Snatch with 3 Count Pause in Squat 5×3, add 5-15lbs to your top weight from two weeks ago
WOD:
AMRAP 14:
36 Double Unders
12 Toes-to-Bar
9 Hang Clean & Jerks, (135#/95#)
Extra Work:
Clean High Liftoff + 5 Count Eccentric + Clean + Jerk 5×2, add 5-15lbs to your top weight from two weeks ago