26. Juni 2026
Friday: Snatch
Warm up:
4 min AMRAP for quality:
10 Feet together squats
10 Alt. Good mornings
10 Ring rows
10 Shoulder dislocates
Weightlifting: Snatch
Warm up:
Specific mobility:
10 Hip flow
10 Bottom squat rotations
10 Wall squats
10 OHS with PVC, slow and controlled
With an empty barbell from mid-shin:
10 Snatch deadlifts
10 OHS
10 Snatch high pulls
5 Muscle snatches
5 Hip power snatches + OHS
5 Tall snatches
5 Snatches
Power Snatch + Squat Snatch
1. Build to today's heavy 1+1.
2. 3 x 1+1 @ 80-90% of 1, go every 90 sec.
Drop and go. Fight to receive the barbell as high as possible on the power snatch.
WOD prep:
3 Jump to hollow
10 Kip swings
3-5 Kipping pull-ups
10 alt. Lunge with overhead back reach
10 Walking lunges
WOD:
For time:
40 Pull-ups / Ring rows / C2B
50 Walking lunges (bodyweight only)
60 OHS 30/20kg
50 Walking lunges (bodyweight only)
40 Pull-ups / Ring rows / C2B
Time cap = 15 min