Friday January 23, 2026

Warmup

1:30 bike/row

5/way halo (KB or DB)

10/side upright row

10/side lateral raise

5/side hang snatch

5/side thruster

:30 static hang

10 kip swings

Mobility

Child’s pose 1:00

Piriformis stretch :30/side

BB warmup

5 shrugs

5 high pulls

5 muscle snatch

5 snatch balance

5 hang power snatch

Skill/Strength

EMOM 8:

1 hang snatch > 1 snatch from the floor

Full or power.  Focus on technique. 

WOD

AMRAP 14 or 6 rounds:

15 wallballs

12 DB snatches (alternating r/l)

9 toes to bar

F:  air squats instead of wallballs; 15 situps instead of toes to bar

P1:  50/35

P2:  lighter than P1; hanging knee raises

C:  barbell power snatch (115/75 +/-) instead of DB snatch