WOD – Wed, Aug 6
Intent
Warm Up (Checkmark)
General (0:00–8:00):
2:00 Bike or Row
Then:
3 Rounds:
- 5 PVC Pass through
- 5 Kang Squats
- 5 PVC Overhead Squats
- 5 kip swings/ 3 kip swings + 5 pull ups/ 5 pull ups
Specific (8:00–13:00):
Barbell Flow x2:
3 Snatch Grip Deadlifts
3 Hang Power Snatch
5 Power Snatch
Power Snatch (Weight)
(13:00–25:00):
Every 1:15 x 6 Sets:
3 Touch-and-Go Power Snatch @ ~65–70%
Focus on bar path + turnover speed
Conditioning (Checkmark)
RXConditioning (30:00–45:00):
EMOM x 18:
- 6 Power Snatches (115/75) + 6 Overhead Squats
- 12/9 Push-Ups + 12 Pull Up
- 12/9 Cal Bike or Row
Goal: Complete each station in :40–:50
Intermediate: 95/65, knee push-ups, banded pull ups or reduced volume
Baseline: 65/45, :30 bike or row, incline push-ups, jumping pull up or reduced volume
Cool Down (Checkmark)
(45:00–55:00):
2 Rounds:
- 10 Banded Overhead Dislocates
- 15 GHD Hip extensions or banded goodmornings
:30 Couch Stretch per side
We’re sharpening snatch cycling mechanics under fatigue with an EMOM to practice pulling, positioning, and breathing.