Thursday, December 28th

Warmup: 5 Rounds

7 Sumo DL High Pull with KB

7 Weighted Situps with KB

7 Sumo Goblet Squat with KB


Buy-in: Perfect Snatch Complex ~ dont care about weight - we need perfect movement!

Mid-shin to high hang x6

Mid-shin to snatch pull x6

Mid-shin to power snatch x6

Mid-shin to full squat snatch x 6

Over-head Squat x6


Strength: Snatch (power or full squat ~ depends on the athlete)

1x5, 3x3, 3x1


WOD: Teams of 2 athltes

15 minute AMRAP

10 Power Snatches 95/65#

20 Double Unders 

Joe Kusnitz