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ATHLETE

A. 15min AMRAP

Minute 1 – 80m Farmer’s Carry
Minute 2 – 15/12 Calorie Row or Bike
Minute 3 – 15-20 Goblet Squats

B. Sled Drag WOD

BARBELL CLUB

A. Snatch Skill Complex Warm-up
5 Sets, starting with an empty barbell. Final set should have no more than 95/65.
2 Muscle-Snatch
2 Behind the Neck Push Presses
2 Overhead Squats
2 Snatch Balances

B.Snatch Balance
EMOM7
2 Reps
Focus points: Speed under the bar…Elbows are punched to lockout aggressively…Pause and stabilize in the very bottom of your squat, and then stand.

C. Pausing Snatch Deadlift + Snatch Pull
5×2 @ 100-125%, based on feel and technique

Pause for a full 2 seconds at each position:
1. Just below the knee
2. Pockets
After pausing for 2 seconds at each position, extend aggressively in a snatch pull, but keep the arms straight and extended. Not a high pull – just a pull.

D. 4 Rounds:
5 Squat Snatch @ weight you choose
5 Box Jumps

OR  5x40m Prowler Push