Posted on

October 6, 2013

Strength

Squat Snatch 3×1 ~ 90%.  Work up to 90% of your 1RM and make three lifts at that weight.  Be sure to record your missed attempts as well (if any)!  Work up to 1RM attempt if you have time and energy.

If you’re new to weightlifting work up to a moderate weight from the hang position.  Start with a power snatch and ride the bar down into your best squat.  

WOD

For time 

20-15-10 of
Overhead Squats 135/95
Toes-To-Bar

Off Ramp WOD

Use a weight that allows you to achieve multiple reps at full depth.  If you end up doing single reps you probably went to heavy!  Knees-To-Elbows can be subbed for Toes-To-Bar and try doing them on rings if you are having trouble figuring out the kip.