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
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)