Thursday 11/6/2025

Strength
Snatch
Snatch 7x2
Every 2:00 x 7 sets:
2 Snatches @75–80% of 1RM

WOD
"Marischal College"
12:00 AMRAP
48 Double Unders
12 GHDs
4 Back Squats 225#/155#

Thursday 08/28/2025

Strength 1
Snatch 1x1
Snatch: Build to a 1RM in 5-6 working sets
(15 minutes to complete)

** If you found a Snatch 1RM at the end of our last strength cycle, instead perform:
EMOM8
1 rep @75-80% of Snatch 1RM

Strength 2
Bent Over Barbell Row 3x8
After the snatch is complete, perform:
3 sets of 8 Bent Over Barbell Row

WOD
"Running Isabel"
5 Rounds For Time:
200ft Run
6 Power Snatches 135#/95#

Friday 06/20/2025

Strength
Snatch 1x1
15:00 to Find
1RM Squat Snatch (build across sets)

WOD
"Denver Outlaws"
5 Rounds For Time
25 Wall Balls 20#/14#
15 Toes to Bar
200m Run

Thursday 05/30/2024

Strength 1
Snatch 1x1
Heavy Squat Snatch (8:00)
-into-
3 sets x 8 Hang Muscle Snatch (40-50% of Heavy Snatch)

Strength 2
Hang Muscle Snatch 3x8
Record Hang Muscle Snatch weights here.

WOD
“Courtesy of the Red White and Blue”
For Time:
120-90-60
Double Unders
40-30-20
Alternating Hang Dumbbell Snatch 50#/35#