Linchpin 060915 & Triple Shuffle

Warm-up:

1 minute Singles
1 minute Alternating
1 minute Doubleunder
3 Position Snatch Work

Mobility:

Voodoo Floss Shoulder

Skills & Technique: (Click below for links to more info)

Wod:

Linchpin 060915

21-15-9 Rep Rounds of:

Power Snatch 95/65
Doubleunders x4

Training Time: 8-10 minutes

Triple Shuffle

3 shuffled Tabatas of:

Toes to Bar
Abmat Sit-ups
Flutter Kicks

24 total rounds of :20 seconds work :10 seconds rest
No Measure Try you heart out!