Warm-Up:

6 minute amrap
Rotating Stations (5:00)
30 seconds @ Each Station
– Jump Rope
– Extended Reverse Plank Bridge
– Deep Squat with Thoracic Rotation

Barbell Primer (Coach Led)
3-4 Sets
High Hang High Pull + High Hang Muscle Snatch + Overhead Squat
Hang Snatch High Pull + Hang Power Snatch + Overhead Squat
Low Hang Squat Snatch + Snatch Balance

Then …
Hit the 3 Pos Snatch with Light Loads as written and start working up to prescribed starting weight

strength

Weightlifting

Every 2:00 x 5 Sets
3 Position Squat Snatch
Set 1: 65%
Set 2: 70%
Set 3: 70%
Set 4: 75%
Set 5: 75%
*High Hang, Low Hang, Floor

Workout
For Time
12-9-7 Devils Press 
*75 Double Unders
Load: 50/35lb, 22.5/15kg

Scaling
Level 2-Lighter weights, 50 doubles
Level 1- 9-7-5 100 singles

Goal: 6:00-8:00 
Time Cap: 12:00
Stimulus: Sprint Couplet / Interference
RPE: 8/10
Primary Objective: Complete each set of Devils Press in minimal sets and minimal rest between sets. This is the primary movement focus for the day. 

Secondary Objective: Maintain unbroken Double Unders

This workout is meant to be a sprinty style workout with the focus on the Devils Press. We need to stay engaged and on top of the Dumbbells. It will take a lot of extra effort to not walk away from them and try to chalk up often. Focus on engagement and how to stay moving without major breaks.

PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fold