Warm up-
Barbell specific warm up for snatch
2 rounds
Minute 1- 10 snatch grip high pulls
Minute 2- 5 Power position power snatches
Minute 3- 5 Hang position power snatches
Minute 4- 5 power snatches from the shin

Strength- use the next 20 minutes to build to a heavy power snatch or squat snatch

For Time
40 Power Snatches (135/95)
Every min starting with 0:00 perform 5 burpees

Pick a wall ball weight you can do unbroken

Warm up
3 Rounds
Run 200
10 push ups
5 Pull ups
5 air squats (1 and and 1/2 squats)
Demo below

Strength 5 set of 3— squats are 1 and 1/2 squats. Try to work in the 70 to 75 percent range


Wod
5 Rounds
10 Toes to bar or knee raises or 15 situps.
10 Double Dumbbell Thrusters (50s/35s)

4 rounds for time of:
20 Burpees
20 Single Arm Dumbbell Power Snatches, 50/35 lbs

Rest 5 minutes

3 rounds for time of:
Dumbbell Lunge, 50/35 lbs, 20 meters (60 feet) (two dbs at your sides)
40 airsquats

Rest 5 Minutes
5 rounds for time of:
Dumbbell Farmers Carry, 50/35 lbs, 50 m
40 Double Unders

8am
In any order 30 min cap
Run 1 Mile
Row 2000
Bike 100/80

9am and 10am
Rest 5 Minutes between wods

3 rounds for time of:
50 Double Unders
10 Hang Power Cleans, 115/75 lbs
10 Overhead Squats, 115/75 lbs

Rest 5
4 rounds for time of:
10 Chest-to-bar Pull-ups
Handstand Walk, 20 feet (In Back or front only distancing yourselves)
15 Sit ups

Rest 5
Complete as many rounds as possible in 10 mins of:
10/7 Row Calories or bike
10 Wall Balls, 20/14 lbs

Benchmark Wod Today

Barbell warm up
3 rounds
10 Clean pulls
5 Power cleans from Power Position
5 power cleans from the knee
5 power cleans from the shin
5 Push jerks

take 10 Minutes to build to your wod weight

“Grace”
30 Clean and jerks for time


After you recover optional
4 Rounds
100 Meter farmer carry
20 Backward lunges with the same dumbbells or KB’s you used for farmer carries.