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1) Footwork

2) PVC Pipe Snatch Warm-Up

3) Snatch Bar Warm-Up

4) Assign Mobility based on individual needs

STRENGTH: Power Snatch 3 x 6 sets

ACTIVE MOBILITY (60-90s per area)

WOD: Perform 2 rounds with 2-minutes rest between rounds:

- Using an 8-minute running clock: Run 800m & do as many reps of Strict HSPU’s as possible with the time remaining


1) 100m Walk

2) Core Work: Skin the Cats, 6 x 4 sets

3) Foam Roll (10 passes per area)

4) Glute Stretch, 2-minutes R/L

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