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Wednesday 07/29/26

  • 1 day ago
  • 1 min read

Warm-Up 3 rounds:

8 PVC snatch-grip deadlifts

8 overhead reverse lunges with PVC

6 muscle snatches

8 snatch-grip high pulls

10-second overhead squat hold


Skill: Snatch Complex

Every 2 minutes for 7 sets:

1 hang snatch high pull

1 hang power snatch

1 overhead squat

Begin light and increase only when the receiving position remains stable.


Supporting Accessory Work 3 rounds:

8 overhead box step-ups per leg

10 snatch-grip Romanian deadlifts

45 sec plank


WOD 7 minute AMRAP

10 alternating plate step-ups

12 medicine-ball over-the-shoulder throws

14 ice skaters

16 weighted sit ups

 
 
 

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