2025-09-29 WoD

WARM
400m run
std warmup
snatch drills

MAIN

A. 3 rounds of this complex
{
HighHangSnatchHighPull
HighHangPowerSnatch
HangHinge
HangPowerSnatch
}
45, 65, 75

B. (still part of strength/skill portion of workout) 3-4 rounds, time allowing
{
2 HangPowerSnatch, ascending weight
20 SU/DU
1 StrictHSPU
}
85, 95, 115, 125(made the first at 125 with questionable form, failed 2nd rep)

C. 15 min AMRAP
{
20 DU
5 HangPowerClean 95# (Rx was HPS 75#)
4 strict HSPU (Rx was pushpress, Rx+ 5 strict HSPU)
}
10 rounds even
(HSPU: did 5 first couple rounds, then 4 for a few rounds, then 3. Avg'd about 3.8)|

2025-09-03 WoD

WARM
200m run
std warmup
snatch drills

MAIN

A. 3 rounds of the complex below, then work to a heavy 2 rep power snatch
{
{
1 HighHangSnatch(from pockets)
1 HighHangSnatch
1 HangSnatch
} 65, 75, 85#

2 HangSnatch 95, 105, 115, 125(Failed)
}

B. (Superset w A) 4x20 DU

C. 4 rounds, each 2 min, with 2 min rest, score is cals
{
7 HangPowerClean 95# (Rx was HPS 75#)
50 DU
Row for cals in remaining time
}
cals: 8,11,9,15

D. 1 HSHold
}

2025-06-09 WoD

WARM
400m run
2x
{
1 min row
2 inchworm
5 btn prone pvc snatch extension
10 banded good mornings
20s bar hang
}

Snatch drills

MAIN

A. 5-6 rounds of this complex
{
Snatch grip deadlift
high-hang power snatch
hang power snatch
power snatch
}
65, 65, 75, 85, 95, 105(hang power snatch and power snatch only)

B. 4 rounds, EMOM style
{
min 1: 10 hang power clean 95#
min 2: 7 bar facing burpees
min 3: 15 cal row
min 4: rest
}

2025-02-03 WoD

WARM
2x
{
1 min row
2 inchworm
4 spiderman
10 banded lat pulldowns
10 W-T's
}

Snatch drills

MAIN

A. 4 rounds, not for time
{
1 HighHangSnatch
1 HangPowerSnatch
1 below-knee HangPowerSnatch
1 PowerSnatch
}
65, 75, 85, 95#

B. (Superset w A) 4 rounds, not for time
{
1 kipping pullup, into
1 kipping C2B pullup, into
1 kipping high C2B pullup
}

C. 3 rounds for time
{
20 DB Snatch (left arm) 35# (rx was 50#)
20 DB Snatch (right arm) 35# (rx was 50#)
10 C2B Pullup
}
time: 9:26

2023-08-08 WoD

WARM
400m run
std warmup
snatch drills

MAIN

A. Snatch complex for 15 min
{
HighHang Snatch
HangSnatch (above knee)
HangSnatch (below knee)
}
45, 65, 65, 75, 75, 85, 95

B. (superset w A) 5x3 Wall-facing AirSquat

C. 3 rounds for time
{
30 wallball 20#
20 Hang Power Clean 95# (Rx was Hang Snatch 75#)
}
time: 10:30

2022-09-28 WoD

 WARM
400m run
3 rounds
{
30s row
4 burpees
}
snatch drills

MAIN

A. Work to a moderate complex of:
{
High Hang Power Snatch
Hang Power Snatch
PowerSnatch
}
1x45, 2x65, 1x75, 1x85, 1x95, 1x105, 1x115

B. (Superset w above)
6x20DU

C. EMOM 10
{
20 DU
4 PowerSnatch 75 (I switched to 3 reps after 5 rounds)
}

2 min rest

D. EMOM 5
{
20 abmat situps
20s plank hold
}