Friday October 9, 2026

Warmup

1:30 bike/row

5/way halos

10/side Russian KBS

10/side bent over row

5/side hang KB snatch

5 negative pullups

Mobility

Banded shoulder stretch :30/side

Banded knight stretch :30/side

BB warmup

5 shrugs

5 muscle snatches

5 hang snatch

5 snatch balance

Skill/Strength

Work up to a heavy hang snatch (full or power)

WOD

1 round:

24 DB snatches (alternating r/l)

40 situps

24 pullups

Rest 2 minutes

2 rounds:

12 DB snatches

20 situps

12 pullups

Rest 2 minutes

3 rounds:

8 DB snatches

14 situps

8 pullups

Choose your own DB weight

F:  light DB; ring rows

P1/P2:  as written

C:  50/35 DB; GHD situps 24 (part 1), 12 (part 2), 8 (part 3); bar muscle ups 12 (part 1), 6 (part 2), 4 (part 3)

C+:  barbell power snatch 12 (part 1), 6 (part 2), 4 (part 3) (115/75 +/-)