AMRAP - Hang Snatch - KB Swings

Buy In:
4 1-min Rounds MAX Double Unders, 1 min rest
Muscle Up Progression

WOD:
12 Min AMRAP
8 Hang Snatch
12 KB Swings

Results:
Buy-in:
Double Unders: 52,71,60,68 - I broke every round, but I managed one set of 47 Double Unders, pretty sweet.

Muscle Up Progression - this was actually pretty interesting.  There were 3 progressions.  The first was on your knees, just pulling your self off the ground, false grip elbows tight.  The second was the same as the first, but finish in a dip, using your toes to self assist.  The third I never did before, but it was using a band under your butt for support.  Your legs were out in front of you at the start of the movement, and it basically was a supported dead-hang muscle up.  The band was very useful in helping to reset your grip.  I managed to get 2-3 of these on a purple band.  I definitely want to work on muscle ups, so I need to find a way to make time for them, this progression gave me something easy I could do for a few minutes every workout.

WOD:
Scaled 45lb Snatch, 35lb KB
Finished: 8 rounds + 8 KB swings
Nice little WOD, tested the shit out of my grip.  My forearms were shot by round 5.  I hate, hate, hate Snatch in a workout, just because my technique still stinks, it really slows me down.  BUT, you gotta learn sometime, and I have done a lot of snatches so far at Crossfit 215.  My snatch definitely needs a lot of work, but the guys at the gym were very good at critiquing my technique.  It was funny, the KBs ruined my grip, and I picked up the bar after and could barely hold it.

I had a fun time on the KBs, all rounds were unbroken, 35lb is pretty light, but the last 4 rounds I was holding on for dear life, by the 8th rep my grip was toast, my forearms were burning.  I know I made some progress on my grip today, always good.

My overall take on this workout was it was mentally challenging for the snatch, which slowed me down a lot and kept me from really pushing myself.  The good was it was 12 minutes of work, which is a nice number, and my grip / forearms got really toasted.