Friday August 14, 2026

Warmup

1:30 bike/row

10 air squats

5 squat jumps

10/side overhead press

5/side hang DB snatch

5 goblet squats

5/side thruster

Mobility

T-spine stretch w/ roller or yoga arch

Piriformis stretch :30/side

BB warmup

5 shrugs

5 high pulls

5 muscle snatch

5 snatch balance

Skill/Strength

Power Snatch

Work up to something heavy, or stay light and focus on technique.

WOD

AMRAP 15 or 5 rounds:

18 wallballs

9 box jumps

18 DB snatches (alternating r/l)

Choose your own DB weight

F:  light DB

P1/P2:  as written

C:  9 barbell power snatches (95/65 +/-) instead of DB snatches; heavy wallball; box jump overs

Use the soft box if you are jumping.  You know who you are.