STRENGTH/SKILL

3-4 Sets:

A1. Muscle Snatch x5

F: Hang Muscle Snatch x5

P/S: Build to moderate set

A2. Dynamic Seated Box Jump x5 [+Step Down]

all Groups

A3. Turkish Get Up x3 each arm

all groups

WOD

DB Open WOD 14.1

10 min AMRAP

10 DB Power Snatch alt arm [Alt Arms - 5x each side] +

30 Double Under

F: 10x Slam Ball + 50x Jump Rope Passes

P: Moderate load - good turnover: 50/35# - lower as needed

S: Heavy Load w/turn over - 70/50#