WOD Blog

Wed, Jan 8 2025

01082025

(Time)
Warm Up
Banded 7s - perform 7 reps of each movement

Burgener Warm up Snatch (3-5 reps at each position)
1. Down and up – “SPEED THROUGH THE MIDDLE”
2. Elbows high and outside – “BAR CLOSE”
3. Muscle snatch – “STRONG TURNOVER”
4. Snatch land – “FOOT WORK” 2”, 4”, 6”
5. Snatch drop – “FOOT WORK”

Skill Transfer Exercises Snatch
- 3-5 reps of each movement
1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
2. Overhead squat, “CORE STRENGTH”
3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
5. Snatch balance, “FOOT AND ARM SPEED”

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Strength

Do a set every 1 minute.

3 Sets
1 Snatch @65% 1RM Snatch

3 Sets
1 Snatch @70% 1RM Snatch

3 Sets
1 Snatch @75% 1RM Snatch

3 Sets
1 Snatch (As heavy as possible)

Conditioning
@0:00
3 Sets
AMRAP 3 Minutes
20/16 Calorie Echo Bike
AMRAP Devils Press (2x50/35)
-rest 1 minute b/t sets-

@12:00 (Starting right after the 1 minute rest from the 3 sets above)
3 Sets
AMRAP 2 Minutes
15/12 Calorie Echo Bike
AMRAP Dumbbell Hang to Overhead (2x50/35)
-rest 1 minute b/t sets-