Warm-Up:
Coach’s choice

WOD prep:
3 position snatch. 5 sets on the 2 minutes to build to a heavy complex.
Position 1 mid-thigh
Position 2 below the knee
Position 3 From the floor

WOD:
“Groundhog day”
10 Rounds for Time
20 Double-Unders
10 Toes-to-Bars
5 Power Snatches (95,65)
*For the toes to bar you should be able to accomplish the 10 reps in 2 sets or less.  Scale down the volume if needed.
*For the power snatches, you should be comfortable starting out with 5 touch and go reps.

Option 2:
10 Rounds for Time
20 Double-Unders
10 Toes-to-Bars
5 Power Snatches (75,55)

Option 3:
10 Rounds for Time
20 Double-Unders
10 Toes-to-Bars
5 Power Snatches (45,35)

Options for double unders:
1. 20-speed steps
2. 30 single unders

Options for toes to bar:
1. knees to 90
2. Toes to rig
*If you are newer to the toes to bar cut the reps to 5

Post WOD:
Lax ball scaps and foam roll lats.

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