WOD
 | Sat, Dec 13 2025 |  |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (4 days ago) |
| Barbell strength 20251213 | Power Snatch Max | Snatch Max | ❄️ Blizzard of Burpees ❄️ |
Barbell strength 20251213(Time) Warmup 200m walk -4 minutes any machine --Then-- Foam roll – 10-15 passes on each bodypart -Upper back -Lats -Traps (use barbell if needed) -Quads -Glutes -Then- 1 Round -10 samson stretch -8 Squat therapy air squat -8 Behind the neck ohs grip strict press -8 Barbell overhead squat -4 sotts press Primers: -2 sets x 20 reps GHD sit ups -2 sets x 20 reps good morning (45/35) Strength: -Test snatch 1rm Overhead squat 4 sets x 2 reps @ heaviest weight *Rest 2-4 min between sets. B. Overhead squat 4 sets x 2 reps @ 85-95% of weight lifted in part A. *Rest 2-4 min between sets. Burner: 3 Rounds for Time: -16 Burpees over Dumbbell (50/35) -16 Goblet Squats
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Snatch
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