WOD – Wed, Aug 13
Intent
Warm Up (Checkmark)
General (0:00–8:00):
2 Rounds:
- 10 PVC Pass-Throughs
- 10 Jumping Jacks
- 10 Kang Squats
- 10 Scap Pull-Ups
Specific (8:00–13:00):
Barbell Progression Flow:
- 3 Snatch Deadlifts
- 3 Hang Power Snatch
3 Power Snatch
Repeat twice, building to working load
Power Snatch (Weight)
(15:00–25:00):
Every 1:30 x 5 Sets:
(4 of the sets) 5 Touch-and-Go Power Snatches @ ~70% (feel polished, feel confident, the challenge is the max set to follow)
Then in the 5th interval:
1 Set Max Unbroken Snatches @ same weight
Conditioning (Checkmark)
RXConditioning (35:00–50:00):
EMOM x 15 (5 Rounds):
- 6 Power Snatches (95/65) + 16 Lateral bar jump overs (over and back is 1)
- 12/9 Cal Bike
- 20 Toes to bar
Goal: :45–:55 per station
Intermediate: 75/55, reduction in cals/ toes to bar
Baseline: 55/35, reduction in cals, hanging leg raises or lying leg raises (holding KB or rig)
Cool Down (Checkmark)
(45:00–55:00):
2 Rounds:
- 5 Banded Overhead Dislocates
- :30 Seated Straddle Reach
- 15 Banded Good Mornings
We close the snatch cycle with moderate-load cycling under control. The EMOM is a grind that rewards efficiency, rhythm, and breathing through fatigue. Tester coming next week, that will involve a traditional benchmark…..but, more. What will it be?