DATE – Tuesday



Alternating 3x250m Row Sprints with partner – PVC Dislocates, good mornings etc. while waiting.


PVC or Barbell warmup together – 10 reps of each movement:

Snatch Grip Deadlift

Hang Muscle Snatch

Snatch Grip Push Press

Snatch Balance – to power only

Power Snatch from below the knee

Hang Power Snatch


WOD A) 2-position Power Snatch (floor and above knee) 15 mins to build to a heavy set, rest 60-90 secs.


WOD B) 12 min AMRAP:


12 Hang Power Snatch 75/55lb

9 Knees to Elbow

6 Box Jumps 36/30”