Warm-up
PVC mobility
The Port snatch warm-up
Strength
5 min EMOM
1 snatch pull + 1 power snatch + 1 hang power snatch + 1 OHS
Rest 1:00
5 min EMOM
1 squat snatch
The first 5 minutes of this strength will focus on each piece of the squat snatch without actually squat snatching. It is going to build off the last snatch session we did as a gym. Combining the last two complexes into one. This way you can really dial in the movement patterns without the pressure that getting under the bar brings. You can build or stay at the same weight, up to you and your goals for the session.
The second 5 minutes of this strength will be devoted to getting reps with a very difficult movement. However, you have primed the engines for success so trust in the work you have put in and try to put it all together for these 5 lifts. Again, build or stay at the same weight, up to you and your goals for the session.
WOD
“Rescue Me”
Teams of 3
240 cals AB
180 thrusters (45/35#)
120 pull-ups
Simple in context. Elegant in its simplicity. Brutal in execution. One person working at a time, all of one movement must be completed before moving on. What’s your approach?
