WOD: Wednesday, December 3rd, 2025

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Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x 3

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Strength: Snatch (17 Minutes) 

  • Establish a heavy single 

*Pick either squat or power for this cycle 

*Make small jumps and focus on your technique 

*NEW STRENGTH CYCLE: 

  • Mondays- Front Squat 
  • Wednesdays- Snatch (Squat or Power) 
  • Fridays- Jerk (Push OR Split) 

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Workout: For Time 

  • 500 Meter Row/Ski OR 1200 M Bike 

36 – 30 – 24 

  • Alt DB Snatches (50/35) 
  • Ab-Mat Sit Ups 

*Row/Ski/Bike starts each round 

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Core: 4 Rounds 

  • 10 Banded Palloff Presses 
  • 10 Banded Rotations