For load (10 Min. Cap):
3 hang power snatches
– Build to a 3-rep max.

RX
6 rounds for time (16 Min. Cap):
50 double-unders
25 weighted sit-ups (14/20 lb)

INTERMEDIATE
6 rounds for time:
25 double-unders
25 weighted sit-ups (10/14 lb)

BEGINNER
6 rounds for time:
50 single-unders
25 sit-ups

Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves

3 sets:
1:00 plank hold
20 GHD hip extensions