WOD Blog

Mon, Mar 3 2025

03032025

(Time)
Warm up
0:00-12:00

1. Crossover Symmetry Activation OR Banded 7s
- Perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
:30 Ski (OR Row) (easy-moderate)
50 Single Unders
10 Hanging Ring Scap Retractions
5 Ring Kip to Swing
3-5 Tempo Ring Dip

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

*Do a set every 2 minutes.

1 Snatch Lift Off + 2 Pause Snatch @6/10 RPE
1 Snatch Lift Off + 2 Pause Snatch @6.5/10 RPE
1 Snatch Lift Off + 1 Pause Snatch @7/10 RPE
1 Snatch Lift Off + 1 Pause Snatch @7.5/10 RPE
1 Snatch Lift Off + 1 Pause Snatch @8/10 RPE
*Pause in the bottom of snatch for 3 seconds.

Conditioning
Workout Prep
1 set (at workout pace):
20 Double Unders
2 Ring Muscle Ups

5 Sets:
40 Double Unders
4 Ring Muscle Ups
-rest 1 minute b/t sets-