Friday November 20th

Every 3 Minutes for 9 Minutes
12 good mornings with empty bar
9 Burpees
Slow 100m run intervals in remaining time


Snatch Grip Deadlift
4×3 @ 80-100% 1RM Snatch
*you might not know your 100 percent. work towards that today. this is more of skill session

Wod- **Doubles can count for the double challenge today.
5 Rounds
50 Double Unders
20 DB Snatches 50/35lbs (alt)

Scaling: – The goal for both movements to be done fast and as close to unbroken as possible, where the athlete is only limited by their fitness. Single unders are appropriate as well.