WOD Tuesday 05.06.2019

Overhead Banded Stretch x 1minute/Side
Figure 4 Wall Stretch x 1 minute/Side

Movement Prep:
A-Frame T-Spine Opener x 5 reps/Side
Adductor Stretch x 10 reps/Side
Russian Squats x 10 reps
Bird Dog x 5 reps/Side

Warm Up:

AMRAP in 4 minutes
200m Jog
5 Push Ups
10 Dowel OH Squats

Technique & Review:

Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 3 reps
– Hang Power Snatch x 3 reps
– Power Snatch x 3 reps


A. Every 90 seconds x 6 sets
Power Snatch x 1 rep

* Sets 1-6 Build to a Heavy Single for the Day.

– Choose a weight based off your 1RM (65-75%) and work across in sets 1-6
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the lift.

B. EMOM x 8 minutes
Power Snatch x 3 TnG reps

*Take 60-70% of Today’s Heavy Single and Perform 3 TnG reps EMOM
for 8 minutes.