09.06.2023

Strength
A. sots press 3 sets of 3 reps light
B. snatch balance  3 sets of 2 reps moderately heavy
C. power snatch x 2 reps
set 1-2 @ 60%
set 3-4 @65%
set 5-6 @ 70%

WOD
"Leaps and Bounds"
16:00 EMOM
min 1- 100m run
min 2- 8 power snatches  95/65 75/55 45/35
min 3- 4/2 BMU or 8 ring rows
min 4- rest

08.18.2023

Strength
A. push press behind the neck in a snatch grip
5 sets of 2 reps build load with good form 

B. snatch balance
5 sets of 2 reps @ 70-80% of your max snatch
 
WOD
"I am 20"
4 rounds for time
30 box jump overs 24/20"
20 cals row
10 DB snatch 50/35  35/20 or try 70/50 
time cap 20:00

08.01.2023

Snatch warm up
3 reps of each-empty barbell
1. slow overhead squats
2. sots press to stand
3. press to squat
4. extension to pull under
5. upper cut drill
6. power snatch from the pockets


Strength
A. 3 sets of 3 reps snatch balance- build load with good form
B. Overhead squats
5 sets of 3 reps building from 60% of your snatch max

WOD
"Thunder Ball"
Every 3:00 for 4 sets
12 TTB or hanging knee raises
9 thrusters 115/75
6 burpee over bar

07.24.2023

Strength
A. 3 sets of snatch press in receiving position x 3 reps 
B. 3 sets of 3 snatch balance @65-75% of max snatch
C. Take 10 minutes to build to your 70-75% snatch 

WOD
"Hammer Pants"
5 rounds for time
20 hammer strikes
50m heavy farmer carry
10 push ups
Rest 1:00

07.13.2023

Snatch Warm up
3 reps empty barbell or PVC

1.  slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under

5. upper cut drill

6. power snatch from the pockets

 
 
Strength
A. 4 sets of snatch balance x 3 reps @60-70% snatch max

B. take 10 minutes to build to your max snatch weight in an overhead squat

WOD
"Prize Money"
5 rounds for time
12 overhead squats  95/65  75/55
 9 TTB or hanging knee raises
6 box jumps 30/24"

06.30.2023

Strength
A. drop snatch 
3 sets of 3 reps
B. snatch balance
3 sets of 2 reps
C. snatch lift off + snatch
6 sets @ 65-70%
build based on quality

WOD
"UP Down"
For Time
1,2,3,4,5,6,7,8,9,10
power snatch 95/65  75/55  45/35
10,9,8,7,6,5,4,3,2,1
box jumps 24/20"

04.14.2023

Strength- based on your squat snatch max
A.  behind the neck jerks
4 sets of 2 reps @ 50-60%

B. snatch balance
4 sets of 2 reps @ 60-65%
 
C. overhead squats
4 sets of 3 reps @ 65-75%
 
WOD
"Crash Course"
5 rounds for time
3 ring dips or 3 strict handstand push ups
4 power snatch
5 thrusters
 
suggested weight: 115/85, 95/65, 75/55