Thursday 04/16/2026

Strength 
Power Snatch 10x2
Every 1:00 x 10 sets
2 Power Snatch (singles) @ 65%  OR RPE 6

WOD
"Porsche 911"
For Time:
75/60 Calorie Row
50 Burpee Over Bar
25 Power Snatch 135#/95#
(Scored by Time)

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#

Tuesday 11/26/2024

Strength 
Push Jerk 1x1
Build up to a Heavy Push Jerk
12-15 minutes

WOD
“The best attitude is gratitude”
3 sets:
4:00 AMRAP
3 Box Jumps 30"/24"
6/5 Calorie Bike
1 Power Snatch 135#/95#
-rest 2:00 between sets-
At the start of each new AMRAP, start at the top with 3 Box

Friday 11/22/2024

Strength 
Back Squat 6x2
6 sets x 2 Back Squats (80%)
-Every 1:30-

WOD 
"Koopa Troopa Beach"
5 sets (Every 4:00)
18/14 Calorie Row
12 Toes to Bar
6 Power Snatch 135#/95#

*Score is total time of all 5 sets
**If you cap out on every set you don't get an Rx