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)

Tuesday 08/26/2025

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Strength
Jerk Dip + Pause Jerk 3x2
Warm Up: Split Jerk Footwork Drill (3x5 each side)
-into-
Strength: Jerk Dip + Pause Jerk (3x2 @ light weight, 40-50%)
Focus: Stability, timing, and crisp foot transition

WOD
"All Crossed Up"
For Time:
15 Wall Walks
10 Dumbbell Shoulder to Overhead 70#/50#
30 Crossover Single Unders
30 Toes to Bar
30 Crossover Single Unders
10 Dumbbell Shoulder to Overhead 70#/50#
30 Crossover Single Unders
30 Toes to Bar
|30 Crossover Single Unders
10 Dumbbell Shoulder to Overhead 70#/50#

Tuesday 07/08/2024

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Accessory 
Gymnastics: Handstand Push-ups
Every 90 seconds for 5 rounds: [rest for the remainder of time until the next 90 seconds]
Level 1: 10-second box handstand hold + 5-7 box handstand push-ups or floor push-ups or elevated push-ups
Level 2: 10-second handstand hold into 5-7 kipping handstand push-ups 
Level 3: 20-second handstand hold into 5-7 deficit kipping handstand push-ups [2 in deficit]

WOD
"Teela-Na"
For Time:
800m Run
-into-
5 Rounds
15 Toes to Bar
3 Wall Walks
-into-
800m Run