Friday June 26, 2026

Warmup

Jog 2 laps or 1:30/Bike

High Knees (Down & Back)

10 Mountain Climbers

Butt Kicks (Down & Back)

10 Squat Jumps

Carioca (Down & Back)

10 Scapula Pushup

High Toe Touch (Down)

:30 Plank

Low Toe Touch (Back)

10 Duck Walk

Mobility

Child’s Pose 1:00 or T-Spine Stretch 1:00

Calf Stretch :30/Side

BB Warmup

5 Shrug

5 High Pull

5 Muscle Snatch

5 Power Snatch

5 Snatch Balance

Skill/Strength

Work up to a heavy snatch (full or power)

Or use light weight (barbell or dumbbell) and focus on technique. 

WOD

3 laps or 450m row

30 box jumps

25 dumbbell snatches (alternating r/l)

Rest 2 minutes

3 laps or 450m row

60 situps

25 dumbbell snatches (alternating r/l)

Rest 2 minutes

3 laps or 450m row

30 burpees

25 dumbbell snatches (alternating r/l)

F:  kb swings instead of DB snatch; box pushups; reduce reps

P1:  50/35 db

P2:  35/25 db

C:  10 barbell power snatches (115/75 +/-) instead of DB snatch; box jump overs; 30 toes to bar instead of situps

Combine options as desired.