25. August 2026
Tuesday: Power Snatch
Warm up:
4 min EMOM:
Min 1: 10 Ring rows + Max plank climbs
Min 2: 5 Bradford press + 5 Good mornings (with an empty barbell)
Weightlifting: Power snatch
Warm-up:
Specific mobility:
10 Anterior floor rotations
10 PVC Shoulder dislocates
5 Roll to V-sit
10 Cossack squats
With an empty barbell:
5 Jefferson curls
5 Snatch deadlifts
5 Snatch pulls
5 Hip power snatch
5 Hang muscle snatches
5 Power snatches with a pause below the knee
5 Power snatches with a pause above the knee
Paused Power Snatch (below + above the knee)
1. Build to today's technical heavy double.
Drop and go.
2. 6 x 1 @ 80-90% of 1.
Alternating between pause below the knee and above the knee.
WOD prep:
1 Wall-walk + 10 sec Wall-facing HS Hold
10 Scapula pull-ups
10 Kip swings
3-5 Kipping pull-ups
5 Power snatches at workout weight
WOD:
10 min AMRAP:
2 Wall-walks / 2 x 1 Push-up + 4 Alt. shoulder taps in plank / 10m HSW
4 Power snatches 50/35kg
6 Pull-ups / Ring rows / C2B