Posted on

November 26, 2013

Strength 

E2MOM For 16 Minutes

3 Power Snatch

If you’ve seen this one before try to add a few pounds from last time if it went well.  Start with about 60-65% of your 1RM if you are not sure where to start.  New lifters should start light and work on technique. Move up when your mechanics are sound. 

WOD

AMRAP in 12 minutes of 

10 Alternating One Arm Kettlebell Clean & Jerk 32/24kg
10 Goblet Step Ups
200M Run

Off Ramp WOD

AMRAP in 12 Minutes of 

10 Alternating One Arm Kettlebell Clean & Jerk 
10 Lunges
200M Run

Go light enough to make sure you are being efficient with the Clean & Jerks.