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January 20, 2014

Strength

E2MOM for 14 Minutes
3 Hang Squat Snatch ~ 60-65% of 1RM Snatch

New lifters  should keep the load light and work on the Hang Power Snatch + Overhead Squat complex.  Work on keeping an upright torso with the arms externally rotated.  Try to ride the bar down into the bottom of your squat.

WOD

For Time

30-20-10
Burpee Box Jump Overs 24/20″
Toes-To-Bar

Off Ramp WOD

30-20-10
Burpee Box Jump Overs
Knees-To-Elbows, Knee Tucks or Sit ups.

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