S/S/S:

Power Snatch (Touch & Go on PS)

5X3 + 1 Overhead Squat*

*Only 1 OHS per set. So, perform three touch&go Power Snatches, then after you lock out on the second PS, go into an OHS. Once done with the OHS, put the bar down and prep for the next set.  We have added one more rep per set from the last time we did these.  Try using the same or heavier weight this week, but don’t let form go to hell.  Remember, for Touch & Go, as you are coming down, start locking in your position so when you touch the ground you are in the exact position you would be in if you started a fresh rep.  No rounded back, no arm bend, no hips up too high.

WOD:

For Time:

100* Box jump/step downs 30/24

*Every two minutes complete 10 Toe2Bars

Yes, step downs for the jumps.  This means no jumping off the top of the box.  This should allow you to maintain a good pace throughout.  Just every 2 minutes, make sure you knock out 10 T2Bs.

Scaling Options:

BJ – 24/20

T2B – K2E or lying T2B

Xtra:

10 x 50M sprints

Rest time is jog back to start

Roll out legs