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 9/11/2025

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Strength 1
Split Jerk 4x2
Skill Focus (Split Jerk):
- Split Jerk w/ Pause in Dip & Catch (4x2 @ 50-60%)
- Tall Split Jerk Drill (3 sets of 3 reps)
- Focus: Emphasize footwork precision and upright torso

Strength 2
Tall Jerk 3x3
3 sets
3 Tall Split Jerk

WOD
"9/11"
20:01 AMRAP
Teams of 2
Max Calorie Air Bike (shared)
Every 3:00 (including 0:00)
11 Synchro Burpees