15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row or Bike
The loading should be something that athletes are capable of completing 21+ repetitions unbroken when fresh. If one movement is more challenging than the other, choose the weight based on that one.
In order to keep moving through the workout, looking for each round of double unders to take no longer than 1:30.
OPEN/PERFORMANCE – as written
FITNESS – 85/55
2 Rounds of 20 Band Pull Aparts + 20 Ring Rows