Power Snatch, Ring Dip & Running

Individual Warm-up:

Complete prior to class.

Group Warm-up:

  1. Run 400m w/medicine ball
  2. Musical Medicine Ball


  • Protein drinks after the wod only if you want to get stronger.
  • Roll out what hurts!

Lift of the Day:

Bring Sally Up (135/95 lbs)
Go down when it says down and up when it says up.

Skills & Technique: (Click below for links to more info)


Power Snatching, Dipping & Running (AMRAP - Rounds and Reps)
6 Power Snatch @65% of 1RM
12 Ring Dips
200m Run
6 Rounds for time.
Time Limit: 20 Minutes