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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Jul 14 2025 |  |
071425(Time) Warm up 1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement 2. Barbell Prep Burgener Warm up Snatch - 3-5 reps at each position Skill Transfer Exercises Snatch - 3-5 reps of each movement 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch Skill 3 Sets 3 Block Pause Snatch @65-70% 1 RM Snatch 3 Sets 2 Block Pause Snatch @75-75+% 1 RM Snatch *Blocks set up below the knee. If no blocks then do Hang Pause Snatch from below the knee. **Pause for 2 seconds in the receive position. Workout 4 Sets (1 set every 5 minutes) 10/8 Calorie Echo Bike 3 Handstand Push Ups (OR 6 Seated Strict Dumbbell Press (2x35/25) 12 Hang Dumbbell Snatch (35/25) 3 Handstand Push Ups (OR 6 Seated Strict Dumbbell Press (2x35/25) |
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