After some great skill work with the snatches, lets see if we can up the power output with some heavy thrusters. Keeping the core in check is a big key. There are several athletes that have double unders on the goat board. This will be a great time to practice. As your arms tire it will be even more important that you relax those shoulders and let the wrists spin that rope.
Extra reading: The truth about getting fit
Strength Work
- Thruster (5x5x3x3x1x1) | Get heavier
CrossFit WOD
Five rounds for time:
- 50 double unders
- 20 ring push ups
- 10 pull ups
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