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January 2, 2015

Strength

3-3-3-3-3

Weighted Dips

Perform 5 sets of 3 Weighted Ring Dips and increase the weight across each set if possible.  Perform the movement strict and without weight rather than kipping if you are not quite ready for weighted dips. If you do not have bodyweight ring dips yet you can try them on the p-bars or use a band but perform 5 sets for max reps rather than stopping at 3.

WOD

AMRAP in 20 Minutes

400M run
15 Power Snatch 75/55lbs
15 Box Jumps 24/20″

Workout notes: The power snatch is meant to be light for this workout. You should be able to do the entire round of 15 in a few sets. When you are fresh a large set should be no problem. For a long workout like this think about working at steady pace for all 20 minutes.

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