Open prep

Skills
Skipping/ double unders practice 10min

11.1/14.1

10min AMRAP

30 double unders
15 power snatch 75/55

Scaled

10min AMRAP

30 single unders
15 power snatch 65/45

Note: This is an Open prep, you must get a judge for this workout.

Accessory work
Shoulder of steel
Alternating dumbbell shoulder press 3×10

Weightlifting
Every 70sec for 5 sets
6 clean and jerk 135/95

Gymnastics
Accumulate 2min of:
Bottom ring dip hold

Core
5 sets
Max L-sit hold on plates
*rest as needed between sets

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