Strength:  Jerks from the rack.  Work up to a heavy double.  Hold this load for 3-4 sets as time permits.  Work on speed under the bar.  If you find yourself locking out the final 10% of your elbows while you are extending your knees, go down a bit in weight.  Practice good form!

WOD:  AMRAP 10 M

5 hang power snatch or 3 (squat) snatch

8 HRPU or ring pushups

Finisher:  EMOM 7 M

even:  40 second plank holds 45/25

odd:  30 second ab mat or GHD

 

double unders

Coach Leah has discovered the key to double unders.  You have to use your pony tail as a metronome and every now and then grunt like a Silverback gorilla.  (I hope this link works)