9. Juli 2026

Warm up:

4 min AMRAP:

30 Plate jumps

9 Plate ground to OH

7 Alt. OH Lunges with plate

5 Down ups

Weightlifting: Power snatch 

Warm up:

Specific mobility:

5 Inch worm into upward dog

10 Kang squats

10 PVC Shoulder dislocates

10 BTN Snatch grip strict press with PVC

With an empty barbell from the hang position:

10 Snatch deadlifts

10 Snatch high pulls

10 Muscle snatches

10 Hip power snatches

10 Power snatches

Hang Power Snatch

Every 90 sec x 8:

3 - 3 - 3 - 2 - 2 - 2 - 1 - 1

WOD prep:

2 Rounds of:

15 DU / 25 SU

3 Hang power snatches

3 Burpees over bar

WOD:

9 min AMRAP:

45 DU / 45 sec time cap / 60 SU

9 Hang power snatches 45/30kg

6 Burpees over bar (lateral)