07.06.2023

Snatch Warm up
3 reps empty barbell or PVC
1.  slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. upper cut drill
6. power snatch from the pockets 
 
Strength
Every 2:00 for 6 sets
hang snatch + snatch + pause overhead squat @60-70%
pause in the OHS for a full 3 seconds

WOD
"Quantum Leap"
18:00 time cap
10 rounds 
7 power snatch 75/55 45/35
7 TTB or hanging knee raises
7 box jumps 24/20"

06.30.2023

Strength
A. drop snatch 
3 sets of 3 reps
B. snatch balance
3 sets of 2 reps
C. snatch lift off + snatch
6 sets @ 65-70%
build based on quality

WOD
"UP Down"
For Time
1,2,3,4,5,6,7,8,9,10
power snatch 95/65  75/55  45/35
10,9,8,7,6,5,4,3,2,1
box jumps 24/20"

06.13.2023

Strength
Overhead squats
5 reps @ 60%
5 reps @ 70%
5 reps @ 75%
1 set of max reps @ 55%

WOD
"Raspberry Beret"
6:00 EMOM
min 1- 4 power snatch + 3 bar facing burpees
min 2- 4 power snatch + 8 pull ups
Rest 1:00

6:00 EMOM
min 1- 3 power snatch + 3 bar facing burpees
min 2- 3 power snatch + 6 C2B pull ups
Rest 1:00

6:00 EMOM
min 1- 2 power snatch + 3 bar facing burpees
min 2- 2 power snatch + 2 bar muscle ups

RX 115/75, 125/85, 135/95

05.04.2023

Strength
Wendler week 4 cycle 2
Deload 
Back Squats
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
 
WOD
"Snatch Crossover"
For Time
30 power snatch 95/65
30 crossovers 
15 TTB or hanging knee raises
20 power snatch 115/85
20 crossovers
15 TTB or hanging knee raises
10 power snatch 135/95
10 crossovers
15 TTB or hanging knee raises
 

04.14.2023

Strength- based on your squat snatch max
A.  behind the neck jerks
4 sets of 2 reps @ 50-60%

B. snatch balance
4 sets of 2 reps @ 60-65%
 
C. overhead squats
4 sets of 3 reps @ 65-75%
 
WOD
"Crash Course"
5 rounds for time
3 ring dips or 3 strict handstand push ups
4 power snatch
5 thrusters
 
suggested weight: 115/85, 95/65, 75/55

03.20.2023

Strength
Wendler week 2 (or finish week 1)
Deadlifts
3 reps @ 70%
3 reps @ 80%
3+ reps @90%

or week 1
5 reps @ 65%
5 reps @ 75%
5+ reps @85%

WOD
"Devil's Sandbox"
15:00 EMOM
min 1- power snatch x 3 reps @70-75%
min 2- burpee box jump overs x 6-8 reps
min 3- devil's press x 5 reps  50/35  35/20


Accessory WOD
30-20-10
straight arm banded pull downs
hollow rocks

03.18.2023 Partner WOD

 
 
WOD
"Individual Medley"

Team of 2
30 rounds for time
3 bar facing burpees
3 deadlifts 225/155  185/125  135/95

Rest 3 minutes

20 rounds for time
3 chest to bar pull ups or pull ups
3 power clean & jerk  135/95  115/75  95/65

Rest 3 minutes

10 round for time
3 bar muscle ups or chest to bar pull ups or ring rows
3 power snatch 135/95  115/75  75/55