Warm up

SKill KB snatches

In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute KB snatches
2 minutes of double-unders
2 minutes KB snatches
3 minutes of double-unders
3 minutes KB snatches

Men use 24kg. KB
Women use 16kg. KB

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Scaling this WOD:

Scale the loads and exercises to allow for continuous movement throughout the 12 minutes.

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Beginner:

In front of a clock set for 12 minutes:
30 seconds of single-unders
30 seconds of double-under attempts
1 minute KB snatches
1 minute of single-unders
1 minute of double-under attempts
2 minutes KB snatches
90 seconds of single-unders
90 seconds of double-under attempts
3 minutes KB snatches

Men use 16kg. dumbbell
Women use 12kg. dumbbell

Men use 35-lb. dumbbell
Women use 20-lb. dumbbell