05.14.2026

May 14

Strength
Snatch
Every 1:00 x 4
hang power snatch x 2 reps @ 55%

Every 1:00 x 4 sets
hang squat snatch x 1 rep @ 55%

Every 1:15 x 3 sets @ 75%
2 segmented snatch deadlift
(pause 2-3 seconds at 1" off floor, knee, mid-thigh)

WOD
"Caribbean Sunset"
Cardio conditioning
Every 7:00 x 3 sets
Row 500/425m
12 burpees over erg
400m run