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February 17, 2014

Strength

E2MOM for 14  Minutes

3  x Power  Clean and Jerk

Work up to a moderately heavy load and then perform 3 Clean and Jerks every 2 minutes for 14 minutes.   Experienced lifters should target a weight in the 60-70% range. If you are new to weightlifting start working with a light weight and increase midway through the workout.

WOD

AMRAP in 10 Minutes

10 Burpee
20 Kettlebell Snatch 24/16kg*
30 Air Squats

* Break up the Snatches any way you like.  Reps do not have to alternate arms or touch the ground between reps.  (i.e. 10 L-Arm, 10 R-Arm etc…)

Off Ramp WOD

Shoot for quality reps!  Focus on your movement through each exercise.   Your arm should be rotated externally at the top of the kettlebell swings.  Make sure you are going to full depth and use assistance during the squat to help with your form  if needed.

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