Friday September 26, 2025

Warmup

1:30 bike/row

5/way halos

10/side Russian KBS

5/side Half kneeling KB wood chops https://www.youtube.com/watch?v=Psmkt_Tft5E

5 goblet squats

5/side KB hang cleans

10 plank pull throughs

 

Mobility

Thread the needle :30/side

Pigeon pose :30/side

 

BB warmup

5 shrugs

5 high pulls

5 muscle snatch

5 hang power snatch

5 snatch balance

 

Skill/Strength

Work up to a heavy power snatch

 

Or use this time to warm up the movements in the WOD

 

WOD

AMRAP 20 or 9 rounds:

10 DB snatches (alternating r/l each round)

8 burpee box jumps

6 toes to bar

 

Choose your own DB weight

 

First round is all one arm for the snatches; second round is the other arm – alternate arms each subsequent round 

 

F:  light DB; reduce rounds; v-ups instead of toes to bar

P1/P2:  as written

C:  50/35 DB; 10 rounds

Will Williams