WARMUP
STRENGTH
2 Split Jerks
*Build to a tough double
EMOM 4 minutes (4 sets):
1 Hang Squat Snatch @ 65-70%
EMOM for 4 minutes (4 sets):
1 Power Clean and Jerk @ 65-70%
WOD
2 Rounds for Time:
4 Rope Climbs / 20 pull-ups
12 Ring Dips/ banded
48 Double-Unders
Rest 1 minute between each round
*ring dips: full range - shoulders touch rings, arms extended
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