Strength

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. 

WOD

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 

10 Push-Ups
15 Air Squats to a target

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* Push-Up standards remain the same. Maintain plank, chest to deck and full elbow extension at the top. Here’s an example