Wednesday 08/19/26

Warm-Up —2 rounds:

250m easy row

10 PVC RDLs

8 snatch-grip high pulls

8 overhead reverse lunges with PVC

6 muscle snatches

Skill Prep 2 light rounds:

3 Snatch-Grip Deadlifts

3 Hang High Pulls

3 Hang Power Snatches

3 Overhead Squats

Lift — Snatch Complex

Every 2:30 × 6

2 Snatch-Grip Deadlifts

2 Hang Power Snatches

2 Overhead Squats

Athletes may build each round.

Beginner: PVC/light bar and power snatch + overhead squat to target.

The goal is movement quality, not max loading.

Supporting Accessories — 3 Rounds

10 Single-Leg Glute Bridges/side

10 Prone Y-T Raises( use the ab mat for head support)

30-ft Heavy Suitcase Carry/side

WOD —

For Time

30-20-10

KB Russian Swings

Sit-Ups (hands over chest)

After each round:

10 Plate Ground-to-Overhead

20 Lateral plate Hops

Time cap: 15 minutes