Olympic Lifting Work:

Power Snatch
1) 3 sets of 5 to establish a unbroken 5RM

-Rest as needed
-Make sure your feet aren’t landing wider than your squat stance

2) 1xMax Unbroken Reps @ 75% of 5RM set in Part 1

video courtesy of FitBird

Make sure on your set of max unbroken reps, you don’t sacrifice form for numbers.  There should be no rounding of the back, early bending of the arms, or muting of the hips prior to hitting triple extension.  Bad form not only leaves you open to injuries, but ends up expelling more energy as the body has to compensate for incorrect bar path by muscling the weight around.  Make each rep perfect and you’ll have the extra energy to keep going.

WOD:

12 Min AMRAP:

20 Double Unders
20 Walking Lunges
20 Box Jumps 24/20

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video courtesy of CrossFit Park City

One of the best explanations for figuring out double unders from multi-Games competitor, Chris Spealler