W.O.D

TUESDAY, SEPTEMBER 26

Part I - 3 position Squat Snatch. ATK/BTK/Floor. 5 sets. One set Every Other Minute.

<3 months - TECHNIQUE

Part II - For time:
400M run, 20 box jump overs(24"/20"), 3 rope climbs
400M run, 15 box jump overs, 2 rope climbs
400M run, 10 box jump overs, 1 rope climb

this BJO is prescribed to clear the box in a single bound. Scaling is a box jump and over to the other side or a box step over. the number of the reps for the scale is the same
Scale 1:1 assisted RC

<3 months - For time:
400M run, 15 box jump overs, 1 rope climb
400M run, 10 box jump overs, 1 rope climb
400M run, 5 box jump overs, 1 rope climb

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