Tuesday September 9, 2025

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)

10 cat/cows

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

Work up to a heavy power snatch

WOD

4 laps

30 DB snatches (alternating r/l)

3 laps

20 DB snatches

2 laps

10 DB snatches

1 lap

8 DB snatches

1 lap

6 DB snatches

1 lap

4 DB snatches

1 lap

2 DB snatches

Choose your own DB weight

Modify the run by rowing 150m for each lap

F:  light DB or KB swings

P1/P2:  as written

C:  20 barbell power snatch (95/65); 10 power snatch (115/75); 5-1 power snatch (135/95)

Modify C by adjusting the weight +/-