Monday's WOD


Burgener Warm up for Snatch + OHS & Complex Review

  • Work into early stages of burgener WU w/ PVC then empty barbell

  • 3x - Snatch Segment Deadlift - w/ PVC (Rd 1) & Bar (Rd 2)

  • 1” above mid-shin (pause)

  • Just above Knee (pause)

  • Power Position (pause)

  • Stand & Reset


EMOM x9 - Squat Snatch + OHS Complex

1x Squat Snatch + 2x Overhead Squats

**Beginning at a light to moderate weight (30-40%), athletes will build up to a challenging complex weight. Athletes still developing these movements should stay at lighter bar loads focusing on technique and maintaining good positioning.


For Time:

250/200m Row

15 C2B Pull-ups / Pull-ups / Seated Pull-ups / Ring Rows

15 Overhead Squats @40-50% (115/75)

500/400m Row

12 C2B Pull-ups

12 Overhead Squats

1000/800m Row

9 C2B Pull-ups

9 Overhead Squats

@Home Option:

For Time:

200m Run (45 sec effort)

15 C2B Pull-ups / Pull-ups / Body Row / 1-Arm (8R/L) DB/KB Row

16 (8R/L) 1-Arm OHS (50-53/30-35)

400m Run (9 sec effort)

1-Arm (6R/L) DB/KB Row

12 (6R/L) 1-Arm OHS (50-53/30-35)

800m Run (3 min effort)

1-Arm (4R/L) DB/KB Row

8 (4R/L) 1-Arm OHS (50-53/30-35)

NOTES: Score Time and record OHS weight. The OHS may be modified to front squat, back squat, or a light OHS to a target as needed.

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