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