Wednesday 09/23/26

Focus: Power • bar control • overhead stability

Warm-Up —2 rounds:

200m easy jog

10 PVC pass-throughs

8 snatch-grip good mornings

8 overhead PVC presses

6 muscle snatches

6 overhead squats with PVC

Empty-Bar Prep 2 rounds:

3 Snatch-Grip High Pulls

3 Hang Muscle Snatches

3 Behind-the-Neck Snatch-Grip Presses

3 Overhead Squats

Lift — Snatch Complex — 6 X 2:30 (16 min)

1 Snatch-Grip High Pull

2 Hang Power Snatches

3 Overhead Squats

Keep this light-to-moderate. This isn't a max-weight complex.

Supporting Accessories — 2 rounds

10 DB Rows ( 5 each arm)

:20/side Single-Arm Overhead KB Hold

WOD — 15-Minute EMOM

Minute 1: 10/8 Cal Row

Minute 2: 10 KB Russian Swings

Minute 3: 8 Burpees

5 rounds

Athletes should have roughly 10–20 seconds rest each minute.