top of page

WOD - Saturday 2021-01-09


Hang Squat Snatches. Today is an olympic lifting focused WOD. We’ll building over the course of 7 sets to a heavy (with good form) set of snatches. These should not be touch and go, but should require 3-5 seconds to collect and reposition after each rep. We’ll build through our warm up with progressions and look to avoid any failed reps.



  • Foam roll lats

  • Foam roll t-spine

  • PVC Shoulders

  • PVC OH Squats


  • Empty bar:

  • Burgener warm-up


Hang Squat Snatch:



5 min. Row or bike.

47 views0 comments

Recent Posts

See All

WOD: Week of 4/25

MONDAY AMRAP 12: 10 burpees 25 double-unders Post-workout: 6 sets for load: 3 shoulder presses from the floor – Rest 1:00-1:30 between sets. TUESDAY For time: 1:00 max calorie row 150-m farmers carry

WOD: Week of 4/11

MONDAY 5 rounds for time of: 800-m run 30 KB swings (53/70 lb) 30 pull-ups TUESDAY 7 sets for load: 1 front squat Post-workout: 5 sets: 10 KB side bend/side 1:00 double KB front-rack hold WEDNESDAY Fo


bottom of page