Friday May 29, 2026

Warmup

1:30 Bike/Row or 2 laps

10 Squat Jumps

10/side DB OH Press

5 Goblet Squats

10/side Lateral Box Step up

10 Plank Shoulder Taps

Mobility: 

Front Rack Stretch on Box 1:00

Pigeon Pose on Box :30/side

BB Warm-Up:

5 Snatch Shrug

5 Snatch Pulls

5 Muscle Snatch

5 Power Snatch

5 Snatch Balance

Strength/Skill

EMOM 7:

3 position snatch (high hang > hang > floor) (optional + 2 overhead squats)

As heavy as possible with good form for all reps.

WOD Primer

2 Rounds:

6 cals or 1 lap

3 wallballs

4 DB snatches

WOD

30 DB snatches (alternating r/l)

25 wallballs

20 box jumps

45/35 cal row or bike

20 box jumps

25 wallballs

30 DB snatches (alternating r/l)

Choose your own DB weight.

F:  reduce reps

P1/P2:  as written

C:  20 DB overhead squats (10r/10l) instead of wallballs; 20 box jump overs

C+:  15 barbell power snatches (115/75 +/-) instead of DB snatch; 15 overhead squats instead of wallballs

Combine options as desired.