DATE – Friday Aug 22th


Warm-up/Mobility: Quick leg swings, hip + shoulder circles, air squats, dowel dislocates etc. (5-7 min)


Burgener warm-up w/ dowel


(5 min to get barbells out and warm up for the start of WOD A)


WOD A) Every 90s x 10 sets: (15 min)

Snatch 1.1. (Power or full)


– Each 90s set, complete two full snatches with a 5-10s rest between lifts.

– Start at roughly 60% of your 1RM and increase slowly to a heavy double for today.

– If you legs are smoked from Thursday’s workout, you may choose to work on the power snatch today.

– Beginners: work 2-3 reps from the hang position each set


WOD B) Complete for time:

Run 1km,

Then 6 rounds of:

10 x Box jumps (24/20”)

10 x Russian Kettlebell Swings (32/24kg)

10 x Push-ups


Run 1km