E2MOM 16 Minutes (8 rounds)
3 Overhead Squats ~ 70% of 1RM
Advanced lifters should squat snatch the first rep and do two additional OHS.
If you’re new to the olympic lifts work the progression Power Snatch + Overhead Squats and try to start riding the bar down into a full depth squat on your first rep.
10 Rounds for Time
10 “Bear Fighter” Push-ups aka Defecit Push-Ups 45lbs plates for Men, 25lbs plates for Women. *
10 Alternating pistols
Off Ramp WOD
5 rounds for time
15 Air Squats to a target
* Push-Up standards remain the same. Maintain plank, chest to deck and full elbow extension at the top. Here’s an example