WOD: Wednesday, December 10th, 2025

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Group Dynamic Warmup:

  • PVC Overhead Squat Tabata – 2 Minutes
  • :20s Bottom of OHS hold – :10s of PVC OHS 
  • Couch Stretch – 1 Minute per side 

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Strength: Snatch (17 Minutes) 

4 Sets x 3 Reps 

  • Sets 1 and 2: 3 Reps each at 60% of 1RM 
  • Sets 3 and 4: 3 Reps each at 70% of 1RM 

*If you missed week 1 use today as a test day (1RM) 

*Make sure you stick with Power or Squat from week 1 

*Do all of these sets as drop singles to focus on form 

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Workout: 4 Intervals (3 Min ON / 1 Min OFF) 

AMRAP x 3 Minutes 

  • 5 Toes to Bar 
  • 5 Hang Power Snatches (105/75) 
  • 25 Double Unders 

*Pick up where you leave off after rest period 

*One score: total # of rounds + reps accumulated across all 4 intvs

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Cardio Option: 4 Intervals (3 Min ON / 1 Min OFF) 

AMRAP x 3 Minutes 

  • 5 Toes to Bar 
  • 10 DB Hang Snatches (50/35) *5 per side
  • 25 Double Unders 

*Pick up where you leave off after rest period 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations