Wod 30/1

Warm  up
3 rounds for quality
5 Burpee
5 Push ups
10 Air squat
10 jumping jacks
10 hangin shoulder shrugs
30 sec snatch with stick
 
Skill
Take 3-5 min to set up for
E2MOTM 12 min (6 rounds)
2-4 Hang power snatch 50%RM
2-4 Benchpress at 80%RM
 
Metcon
3 Rounds (3 min AMRAP/1min rest)
Each rounds starts with a 200 meter row.  In the remaining time, complete as many rounds of the following as possible:
10 Hang Power Snatches
20 Double Unders
Level 1: 52/38kg, 30 Double Unders
Level 2: 43/30, 20 Double Unders
Level 3: 35/25, 5 double under attempts, 30 single unders
Level 4: 20/10kg, 20 Jumping jacks