Wednesday 09/02/26

Warm-Up — 2 rounds:

150m easy jog

10 PVC pass-throughs

8 snatch-grip RDLs

6 overhead reverse lunges with PVC

6 muscle snatches

Barbell Prep-2 rounds:

3 Snatch High Pulls

3 Hang Muscle Snatches

3 Overhead Squats

Lift — Snatch Complex

Every 2:30 × 5

2 Snatch High Pulls

2 Hang Power Snatches

2 Overhead Squats

Build only while technique stays clean.

This should be a technical strength day, not a max-out.

Supporting Accessories — 3 Rounds

Single-Arm KB Overhead Hold — :20/side

Heel-Elevated Bodyweight Squat — 12

Banded Face Pull — 15

Tall-Kneeling upside KB Press — 6/side

WOD — 3 Rounds For Time

15 Med-Ball Slams

12 weighted Box Step-Overs

9 Toes-to-Bar / Hanging Knee Raises

200m Run

Cap: 17 minutes