WOD – Mon, Aug 18
Intent
Warm Up (Checkmark)
General (0:00–8:00):
2 Rounds:
- 10 PVC Pass-Throughs
- 10 Kang Squats
- 10 Jumping Jacks
- 10 Spiderman Lunges
Specific (8:00–13:00):
Barbell Progression – 2 Rounds (1 round empty bar, 1 round light weight)
- 3 Snatch Grip Deadlifts
- 3 Hang Power Snatch
- 3 Power Snatch
Snatch (Weight)
(15:00-25:00)
5×2 Power Snatch
Every 2:00 x 5 sets execute 2 power snatch, building in load to something that well surpasses the weight you plan to use for conditioning.
Conditioning (Time)
RXConditioning (30:00–45:00):
Double Isabel
For Time:
60 Power Snatches (135/95)
Goal: 7:00–10:00 | Cap: 12:00
Strategy: small sets early or steady singles—test both mental and physical capacity.
Intermediate: 115/75 or 95/65
Baseline: 65/45, 40 reps
Cool Down (Checkmark)
(45:00–60:00):
2 Rounds:
- 5 Foam Roll Passes (each side) (lats/back)
- :30 Child’s Pose
- :30 Banded Pec Stretch
We start the week with a classic barbell cycling benchmark: Double Isabel. This will challenge technique under fatigue, grip stamina, and pacing strategy.