Thursday 4/13/17 - Squats-A-Lot

April 13, 2017

 

MAIN WOD

M-1: Back Squat

10RM, then 90%x10x2

 

M-2: For Time: 

20 Dumbbell Squat Snatch 45-55/25-35

40 Box Jumps, 24"/20"

20 Dumbbell Squat Snatch

40 Box Jumps, 24"/20"

 

L2: 

Lower box height

Scale to moderately heavy weight on DB SS

 

L1: 

Step ups

DB Power Snatch (heavy-ish)

 

LEVEL 1 FITNESS

F-1: Back Squat

10-10-10-10

 

F-2: For time:

20 Burpees

Run 400m

20 KB Snatch (left arm, from hang)

20 KB Snatch (right arm, from hang)

Run 400m

20 Burpees

 

WEIGHTLIFTING

Jerk Balance

90-105% x 3x5

 

Clean & Jerk

EMOM: 

3x60%

3x65%

6x3x70%

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