🔥 Workout Summary
Today’s WOD is all about explosive snatch technique followed by an intense fitness workout designed to challenge your endurance and strength. We start with a technical snatch progression, then move into heavy lifting, and finish with high-paced conditioning rounds.
🏋️♂️ Workout Breakdown
🔹 Warm-Up
Snatch-specific mobility and activation
Light barbell drills to reinforce technique
🔹 Snatch Progression
Controlled lifts building up to 85-87% of 1RM
Focus on speed under the bar and stability
🔹 Fitness Workout
Shuttle Runs for speed and agility
V-Ups & Burpees for core strength & endurance
Pull-Ups / Ring Rows / Chest-to-Bar to push your limits
⚡ Game Plan
Warm-up properly to prepare your shoulders and hips for snatching.
Stay explosive on the lifts and focus on perfect form.
Pace your conditioning rounds – don’t burn out too early.
Manage rest times wisely between movements.
👊 Coach’s Tip
Keep your core engaged and hips active during snatches to maintain control. In the workout, breathe through each movement and stay efficient—especially on burpees!
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