Main WOD
For time:
15 Overhead Squats (95/65)
20 Double Unders
12 Overhead Squats
40 Double Unders
9 Overhead Squats
60 Double Unders
6 Overhead Squats
80 Double Unders
3 Overhead Squats
For Rx, you must perform a full snatch every time the barbell comes off the floor. The full snatch counts as a rep.
Skill Work
V-Ups and Parallette Jumps 1:00/0:40/0:20
Optional Strength Work
Snatch Push Press, heaviest possible 2-2-2-2-2
Post time to comments and the whiteboard.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
Main WOD
The secret to becoming better at overhead squats is to do overhead squats. The same is true for double unders. Today we're going to tackle both goats simultaneously with an ascending ladder of double unders sandwiched between a descending ladder of overhead squats. If you struggle with overhead squats, scale the movement by using less weight. It is better to execute 45 overhead squats with less weight and good form than more weight and sloppy form. With weightlifting technique, practice doesn't make perfect. Practice makes permanent.
If you are a pro at double unders, challenge yourself to unbroken sets. If you still struggle with them, commit to doing the first couple of sets as doubles and then substitute singles 3 for 1 in the high volume sets.
Skill Work
A V-Up is a powerful core exercise used by gymnasts. It lengthens the lever-arm of the sit-up, forcing the abs to work harder. A V-Situp begins lying flat on the ground with legs extended straight and arms overhead. Sit up, bringing the legs and upper body off the ground simultaneously. With your hands, touch the knees (hard) or the ankles (harder).
A parallette jump is a lateral jump over a parallettes. Think "skiing moguls." Do 1 minute, 40 seconds, and 20 seconds of each exercise, alternating exercises.
Optional Strength Work
Perform a push press with a snatch grip, starting with the barbell racked across the back of the shoulders as it would be for a back squat. See this video. Do 5 sets of 2 reps. When receiving the barbell in the back rack position, bend the knees to avoid injury.
ROUTINE IS THE ENEMY.