DATE – Friday



Shoulder warmup/prehab:

Lacrosse ball sub scap

Band pull-apart drills x 10 reps

Lower trap raises w/band x 10 reps


W/barbell: 5 Snatch Grip Deadlifts, 5 Snatch Pulls, 5 Power Snatch x 3 sets


WOD A) (15 mins) Power Snatch: 3 reps EMOM for 6 sets – reps must be touch’n’go. Start at a weight you know you can handle and build as needed. Prioritize smooth mechanics and speed under the bar over 5 or 10lbs extra weight. Work from hang position if you are new to lifting.


WOD B) 5 Rounds for time, rest 1 min between rounds:


15 Calorie Row

12 Power Snatch 95/65lb (first round no more than 2 quick sets)

9 Burpees

*Subtract 4 mins from total time