10 Rounds For Time:
8 One Legged Squats, alternating
4 DB Snatches, alt arms – 50/35
One Legged Squat: Athlete should be able to complete each round in no more than 30 seconds.
MOD1: Scale load accordingly.
MOD2: Very light weight for counterbalance
MOD3: Box variance
MOD1: Shrimp Squat (https://www.youtube.com/watch?v=n1fFQu5BV3g)
MOD2: Shrimp squat to shin (https://www.youtube.com/watch?v=fVNLnf9H8bc)
MOD3: Shrimp squat to shin on an elevated surface (such as a short stack of bumper plates.)
Toes-to-Bar: Athlete should be able to complete each set in no more than 30 seconds.
MOD1: Scale Reps accordingly.
MOD2: Hanging straight leg raise, as high as possible.
MOD3: Knee tucks
MOD4: Knee tuck + Toes to KB Handle
Muscle-Up: Athletes should be able to complete each round in no more than 30 seconds. Scale movement to chest-to-bar pullup.
1) EMOM 20, alternating:
a) 1 Back Squat, 90% of Day 2’s 3RM
b) 5/4 Kipping Ring Dips
Ring Dip: Sets should be submaximal, but work. If these are very easy, wear a 20#/14# vest (or otherwise add load.)