15 min - 5 Power Snatch - 12 burpee box jump

Monday, April 9

WOD: 15 AMRAP, 5 Power Snatch 135/95, 12 burpee box jump overs 24/20 (The power snatch should be able to be completed touch and go)

Strength: Max box jump (1 step) use foam boxes (set up one box and increase height by 1" a time, set up another box and increase by 3" at a time)

Accessory: 3x12 weighted db step ups 12” box

Recovery: 25 each leg and direction leg swings

Standing Box Jump: Standing Box JumpStanding, one step, max height box jump


cleans, burpee box jump overs

Monday, April 17

WOD: 15 AMRAP, 5 full cleans 135/95, 12 burpee box jump overs 24/20

Strength: single leg max box jump height (use foam boxes) (if no jump scale with weighted step ups 3x4 on each leg)

Accessory: 3x50 deficit glute ham bridges

Recovery: 25 each leg and direction leg swings

Single Leg Box jump height: Single Leg Box jump heightwith no step, jump from one leg to a max height. Record height achieved with both legs only.