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Monday 4/10 WoD

10
Apr

Monday 4/10 WoD

STRENGTH:
Back Squat 10RM, then 90%x10x2

TIMECAP: 25:00

WOD:
For Time:
20 Dumbbell Squat Snatch, moderately heavy, left (50/35)
40 Box Jumps, 24″/20″
20 Dumbbell Squat Snatch, moderately heavy, right (50/35)
40 Box Jumps, 24″/20″

TIMECAP: 11:00

SCALING GUIDE
Dumbbell Squat Snatch: Athlete should be able to complete each round in no more than two minutes. Scale load accordingly. For athletes who cannot safely dumbbell squat snatch under fatigue, substitute dumbbell power snatch + overhead squat to maximum safe depth (use a box or bench), or just dumbbell power snatch if they cannot safely perform the single arm overhead squat at all.
Box Jump: Athlete should be able to complete each round in no more than 2:30.
MOD1: Scale reps accordingly
MOD2: Step ups

EXTRA WORK:
1) Power Snatch 3RM

2) Power Clean + Power Jerk + Jerk 6×1
Add 5-15lbs to top weight from two weeks ago. If athlete was not present for that workout, they may perform that instead.

GYMNASTICS WORK:

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