Monday November 2, 2026

Warmup

1:30 bike/row

10 lunge with twist

10 scapular pushups

10/side Russian KBS

10/side RDL

10 plank pull throughs

10 v-ups

10 kip swings

Mobility

Couch stretch :30/side

Child’s pose 1:00

Skill/Strength

Hang Power Snatch or DB Snatch (from the floor)

Practice the movement, then:

EMOM 6:

3 hang power snatches or 6 alternating DB snatches

WOD

KB Swings

Box Jumps

Pushups

Toes to Bar

21/15/9

F:  light KB; situps box pushups; medball v-ups instead of toes to bar

P1:  55/35

P2:  35/25; hanging knee raises

C:  barbell hang power snatch (95/55 +/-) instead of KB swings; box jump overs; handstand pushups 15/12/9 instead of pushups

Then (optional)…

AMRAP 6:

5 burpee box jumps

10/8 cals (any erg)

15 situps