Power:
Full Snatch
2-2-2-2-2-2
WOD:
AMRAP 10
5 Burpee pull ups
35 Double Unders
We will be working on the full snatch today. This means we have to get our body into full extension (ankles, knees and hips) and then dive back under the bar. The order of operations here is important, don’t dive early and dump all the power you just generated into a failed lift. Work through these sets of 2 slowly with adequate rest between each set. Add wait sparingly and only when you manage to get full extension before pulling yourself back under the bar.
For conditioning we will be alternating between 5 burpee pull ups and 35 double unders for 10 minutes. Work on coordinating your jump out of the bottom of the burpee to help you with the pull-up. THis will save you tons of time and energy. Be aware that it will also challenge your vestibular system a bit and help develop that as well. The double unders should be a relatively rapid part of the round. If they are taking you longer than a minute consider scaling to penguin jumps.