Dynamic Lengths

Banded Shoulder Stretches


WOD A) 3-Position Snatch: 15 mins to work up to a heavy set

Adv: Low-High

Beg/Int: High-Low


WOD B) Alt. EMOM x 8 mins (4 sets each):

B1) Snatch Pull x 3 reps – Heavy (90%+ of 1RM)

B2) Snatch Grip Push Press x 4-5 reps – Heavy (1 second pause overhead)


WOD C) Alternating with a partner, complete 7 Rounds each for time:


5 Touch’n’Go Power Cleans – Choose Weight

5 Strict Supinated Pullups – weighted if possible but must be unbroken if you add weight