1. Warm-up / mobilise
2. Buy-in
Three rounds of:
(a) Snatch, 2 reps (increase weight each round up to working weight for the wod)
Rest, 60 s
(b) Kipping swing/pull ups, 10 reps
Rest, 60 s
(c) Handstand kick up &hold/freestanding hold/ wallwalk & hold for 20 to 30 secs, 3 attempts
Rest, 60 s
3. WOD
7RFT
35 x Double unders
1 x Snatch (Heavy)
4. Recovery