Tuesday September 15, 2026

Warmup

2 laps or 1:30 bike/row

Knee pulls (down)

Quad pulls (back)

10 speed skaters

High knees (down & back)

10 mountain climbers

Butt kicks (down & back)

5/side split squat

Carioca (down & back)

Mobility

Banded shoulder distraction :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

Hang Power Snatch

Work up to something heavy, or use light weigh and focus on technique.  Or practice DB snatches. 

WOD

AMRAP 18 or 6 rounds:

15/12 bike cals

12 DB snatches (all 12 right arm even rounds / all 12 left arm odd rounds)

9 box jumps

1 strict pullup

1 chest to bar pullup

1 regular pullup

Add 1 rep to each part of the pullup complex (ex: 2/2/2, 3/3/3) in each subsequent round

F:  light DB; ring rows 6/9/12/15/18/21

P1:  50/35 DB

P2:  35/25 DB

C:  9 barbell power snatches (95/65 +/-) instead of DB snatch; pullup complex is 1 bar muscle up > 1 chest to bar > 1 strict (add 1 to each in each subsequent round)

Modify the pullup complex according to ability.  Some examples:

1.      All regular pullups 3/6/9/12/15/18

2.      All chest to bar 3/6/9/12/15/18

3.      Regular or chest to bar with reps at 2/4/6/8/10/12

4.      Each set begins with a handful of strict, then a handful of chest to bar, then finish with regular

5.      Etc.