Coach’s choice

WOD prep
1 power snatch
1 Snatch balance
1 Over head squat
Work your way up to a perfect complex.


7th Heaven
50 Double-unders
10 Overhead squats (135,95)
*Use 70 to 75% of the wod prep

Scaling this WOD
Before the workout begins, find an overhead squat load that you can complete for 10 unbroken reps. The double-unders should be completed in 3 sets or less. If you can only perform a few double-unders, start each round with 2 max-rep attempts, then complete 30 singles to finish the round.

Post WOD
Overhead banded distraction. 2 minutes per side.