DATE – Thursday December 11th



Junkyard dog

Roll-out: quads, thoracic spine, lats

Pre squat hip opener

Dowel dislocates

Burgener warm-up / tech t’n’g snatch


WOD A) Every 90s x 10 (5 alternating rounds)(15 min)

A1) 3 “touch and go” Squat snatch (Start light/moderate and increase to a heavy unbroken set of 3)

A2) 3 Pronated grip strict pull-ups @3,1,1,2  (Weighted if possible @50-60% of 1RM on all sets)


– Beginner lifters work from the hang on the snatches.

– For those athletes on thin bands remain on tempo for pull-ups, if not do a jumping pull-up, chin over bar hold, and control negative down.



WOD B) Complete for total reps: (12 min)

90s Alternating dumbbell snatch (45/30lb)

90s Box jumps (30/24”)

90s Wallballs (20/14lb)

– 90s Rest –

60s Alternating dumbbell snatch (45/30lb)

60s Box jumps (30/24”)

60s Wallballs (20/14lb)

– 60s Rest –

30s Alternating dumbbell snatch (45/30lb)

30s Box jumps (30/24”)

30s Wallballs (20/14lb)