Friday 9/12/2025

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Strength 
Snatch Pull + Hang Snatch 5x2
Snatch Complex:
Snatch Pull + Hang Snatch (5x2 @ 75-80%)
- Focus: Speed under the bar and secure catch
Post: 3 sets of 10 Band-resisted Face Pulls

Post Accessory 
3 sets
10 Banded Face Pulls

WOD
"Salomon"
For time:
7 Rounds
100m Run
10 Box Jump Overs 20"
Wall Walk
Start with 1 and add 1 Wall Walk every round up to 7 (1-2-3-4-5-6-7)

Thursday 9/4/2025

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Accessory 
Gymnastics - Pulling (Week 2)
Pulling Test Day:
*No matter which level you choose, you must be able to complete 6 or more within 2 minutes. If you cannot, move to the next scaled level.
Level 1: Complete max effort Ring Rows in 2 minutes
Level 2: Complete max effort Kipping Ring Pull Ups in 2 minutes
Level 3: Complete max effort Kipping Ring Muscle Ups in 2 minutes

WOD
"Burnout"
For Time:
800m Run
40 Burpee to Bar (6in)
400m Run
20 Burpee to Bar (6in)