Skill

Alternating OTM x 10 (5 Rounds):
Odd - 3-Position Power Snatch/Clean
Even - 7 Thrusters/Front Squats

Build to a moderate weight that allows for excellent positions for both movements (use this as a warm-up for the Work component). The three positions are from the high hang, above the knee, from the floor.

Work

“It’s Goin Down”

21-18-15-12:
Hang Squat Snatches/Cleans @ 75/55
Thrusters/Front Squats @ 75/55

After Each Set: 30 Double/Single Unders

Workout Flow: 21 Hang Squat Snatches, 30 Double-Unders, 21 Thrusters, 30 Double-Unders…for a total of 8 sets of 30 Double-Unders for the entire workout.