A big focus across both the double unders and snatches today is keeping the object close to the body. In the snatch glue the armpits to the body to activate the lats. Make sure the elbows track high and outside during the Pull Up. Jump Hard, Land Hard.
Let’s think about jumping hard and landing hard. The faster the transition is from jump to land, the better this movement will look and feel. Rather than floating through the air. We want to jump hard and aggressively pull ourselves underneath the weight.

WOD 

” Six Flags ”

Every 3:00 x 6 Rounds:
15/12 Calorie Assault Bike
30 Double Unders
3 Power Snatches

Build in Power Snatch Weight

AFTER PARTY

Gymnastic Skill
Ascending Ladder for 5 Minutes:
2 Strict Handstand Push-ups
2 Calorie Row
4 Strict Handstand Push-ups
4 Calorie Row

Continue to Add (2) Rep to Each Movement

Rest 2 Minutes

Ascending Ladder for 5 Minutes:
2 Kipping Deficit Handstand Push-ups (4″/3″)
2 Calorie Row
4 Kipping Deficit Handstand Push-ups (4″/3″)
4 Calorie Row

Continue to Add (2) Rep to Each Movement