WOD – Tue, Sep 30
Intent
Warm Up (Checkmark)
General Warm-Up (0:00–10:00)
2:00 bike
2 rounds:
- 10 air squats
- 10 dowel pass-throughs
- 10 single leg glute bridges (each)
- 5 inchworms
- 10 overhead squat hops or forward/ backward steps (pvc/dowel)
*This is done in the bottom of the overhead squat to create stability and awareness in different positions.
Specific Warm-Up (10:00–20:00)
3 sets:
- Snatch deadlift x 3
- Hang muscle snatch x 3
- Overhead squat x 3
Build to first working set (approximately 70% 1rm if you know it)
Conditioning (Weight)
RXConditioning (All groups): Heavy Day
Touch-and-Go Snatch
Start a working set every 3:00 (20:00–50:00)
5-5-4-4-3-3-2-2 (all TnG reps)
Focus: barbell cycling, position, consistency
*Score is the total sum of successful sets
(i.e. 50+50+100+100+150+150+200+200=1000)
Cool Down (Checkmark)
(50:00–60:00)
2 rounds NFT:
- :30 wall lat stretch (hands on wall, hinge over, drop head between hands)
- :30 lat smash
- 10 scorpions (5 each)
Full-body dynamic strength with barbell cycling. Snatch day! Sole focus on the development of a high demand and high skilled lift is a great thing. Put your efforts toward how you move, your speed and the proper positions you travel through in order to have success. Today isn’t a day to turn off your brain as you enter the gym, skill development takes as much focus as it does effort.