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.

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Telford, PA 18969


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