PC & DU

Warmup

Samantha Briggs 2013 Crossfit Champion

400m row or run

50 Jumping Jacks

25 back ext.

25 sit ups

15 Pass throughs

5 Box jumps

5 Burpees

5 Hollow Rocks

Mobility

Work on anything that's tight after yesterday.

Make this a habit.

Strength

Continue with your 5/3/1

Not a good day for squats or Bench. 

If one of those is in your rotation for today, instead work on snatch: 

(Start light) 3-3-3-2-1-1

WOD

4 rounds 

5 Power Clean @50% of 1rm.

1min Double Unders

You can record your time as well as your total double unders. 

Endurance

Run 20-30 minutes.