Protected: WOD/Blog

Demo and Warm Up Power Snatch and Snatch Grip Deadlift

Pairs WOD (Share the reps)
20 mins Max Reps:
20 Power Snatch 35/25
20 Power Snatch 40/30
20 Power Snatch 50/35
20 Power Snatch 60/40
20 Power Snatch 70/45
20 Power Snatch 80/55
Max Reps Power Snatch 90/60

5 min Rest

20 min EMOM
1 Snatch Grip Deadlift 90/60
(Add weight every minute, building to max weight)

WOD
10 Mins to Complete:
16 Ring Dips
10 KB Snatches (Right Arm) 32/24
12 Ring Dips
10 KB Snatches (Left Arm)
8 Ring Dips
10 KB Snatches (Right Arm)
4 Ring Dips
10 KB Snatches (Left Arm)

REST 3 Min

10 Mins to Complete:
10 KB Snatches (Left Arm)
4 Ring Dips
10 KB Snatches (Right Arm)
8 Ring Dips
10 KB Snatches (Left Arm)
12 Ring Dips
10 KB Snatches (Right Arm)
16 Ring Dips

REST 3 Min

Set 3RM Deadlift (NOT Touch and Go)