Posted on

September 10, 2013

Strength

EMOM for 10 Minutes
1 Power Snatch ~ 70-75% of your 1RM

If you are new to weightlifting start working with a light hang power snatch and warm up to a weight that you can easily use to practice technique.  Add weight after five rounds if things are going well. 

WOD

5 Rounds For time of
20 Alternating Dumbbell Snatch 40/30lbs
10 Toes To Bar 
5 Hand Stand Push-Ups 

Off Ramp WOD

3-5 Rounds For time of
20 Alternating Dumbbell Snatch 
10 Knees to Elbows
10 Push-Ups