Wednesday November 5, 2025

Warmup

1:30 bike/row

10 air squats

5 squat jumps

10/side bent over row

5/side hang DB snatch

10 plank pull throughs

10 scapular pushups

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

Power Snatch

Work up to something heavy, or use light weight and focus on technique. 

Or use this time to practice DB snatches.

WOD

AMRAP 15 or 6 rounds:

Wallballs

DB Snatch (alt.)

Pushups

4/8/12/16/20/24

Choose your own DB weight

F:  air squats 5/10/15/20/25/30 instead of wallballs; box pushups

P1/P2:  as written

C:  50/35 DB; wallball reps 5/10/15/20/25/30; ring pushups

C+:  barbell power snatch 2/4/6/8/10/12 (95/65 +/-) instead of DB; heavy wallball