Tuesday March 17, 2026

Warmup

1:30 bike/row

10/side Russian KBS

5 goblet squats

10/side overhead press

5/side thruster

10 Russian twists

 

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

BB warmup

5 shrugs

5 high pulls

5 muscle snatch

5 snatch balance

5 hang power snatch

 

Skill/Strength

Work up to a heavy hang power snatch

 

WOD

AMRAP 18 or 5 rounds:

KB Swings 10/15/20/15/10

Situps 10/20/30/20/10

Wallballs 10/15/20/15/10

 

F:  light KB; air squats instead of wallballs; reduce reps

P1:  70/45

P1.5:  55/35

P2:  35/25

C: 

Hang Power Snatch 5/10/15/10/5 (95/65 +/-)

Situps 15/25/35/25/15

Wallballs 10/20/30/20/10

 

Combine options as desired. 

Will Williams