S/S/S:

Snatch Deadlift

5X5

Increase weight ea set

Video courtesy of Barbell Shrugged.  Set up at the bottom as if you were doing a snatch.  As you come up, go through the path you would on a snatch.  Once at the top, come back to the ground.  IMPORTANT!  Reset each rep.  No touch and goes.  Ensure you are in the perfect start position for a snatch every rep.

WOD:

12 Minute EMOM

Odd – 30 Double Unders

Even – 5 Seated Box Jumps (24/20)*

NOTE: add 10 plate on top of box every round

*Set one box at 20” and sit.  Have a 24/20 box in front of you.  From seated position, jump on top of box in front of you.  If jump of one 10# plate isn’t enough, go higher

Scaling Options:

DU: 2:1 SU ratio w/10 min practice AFTER WOD

Seated BJ – 20/16

X-tra:

Snatch Pulls 4×5. Start with weight from S/S/S, and increase each round.

Banded heel cord mobility – 3 min each side