Monday
Strength / Skill Work
Pause Snatch
2-2-2, 3x2
-3 second pause directly above the knees
Notes
This is not a hang snatch. Perform the pause on the way up.
Build over the first three sets to a tough but submaximal load. Reduce by 5% and perform three more sets.
If you have just completed on-ramp and you are new to the snatch, this is your time to learn and practice. Take it slow, keep it light, and work on your form.
WOD
As Far As Possible in 20 Minutes:
Ascending Ladder
2,4,6,8,... Dumbbell Snatch, 50#/35#
After each round complete
25 Double Unders OR Mountain Climbers
10/7 Calories Echo Bike