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June 9, 2014

Strength

E2MOM 10 Minutes
3 Power Cleans *

Work up to a moderate load and perform 3 Power Cleans every 2 minutes.  Work on pulling the bar off of the ground with your hips sitting low.  Keep your back angle the same as you pull off of the floor and then open the hips to create vertical drive. Catch the bar in a partial squat and with your elbows up.  TnG is okay but make sure that each lift is under control.

*Perform a set of strict pull-ups immediately after for an added challenge.

WOD

AMRAP in 15 Minutes

15 Air Squats
12 Alternating Dumbbell Snatch 45/30lbs
9 Plank Push-Ups

Off Ramp WOD

AMRAP in 15 Minutes

15 Air Squats
12 Alternating Dumbbell Snatch
9 Push-Ups

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