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