OVERVIEW
Today’s WOD is for time AND load. We’ll be going through a Snatch speed ladder, featuring 5 rounds of 3 lifts. We’ll look for maximum loading that allows for 5-10 pound increments each lift. The goal is to smoothly move between bars each round with confidence.
WARM-UP
Mobility
Foam roller Thread the needle x60s per side
Banded Spider-Man + Pigeon x 60s each side
Banded Ankles x 60s each
Banded High Pull 2 Press x 60s
Activation
Wall Squat w/twist x 60s per side
PVC Pass Throughs/Around the World
Squat with Snatch grip press x 10 reps
STRENGTH/SKILL
Burgener Warm up w/PVC & Empty Barbell
WOD
5 RFT & Load
1 Snatch + 1 Snatch +1 Snatch (increasing load
each lift)
Start each round with final lift weight from
previous set.
Rest as needed between sets
Score is total time to complete the 5 rounds of
work + Max Lift
COOL DOWN
Foam roll
Hips/Quads/Lats
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