WOD

1. Snatch Complex Every 2:00 x 7 sets: 2 Snatch Deadlifts (2-second pause just below the knee) 1 Power Snatch from the floor Focus: maintain back angle, keep the bar close, accelerate through the second pull. Reset between movements as needed. Beginner option (Movement 1): Hang Power Snatch, 2 reps with a light barbell or PVC. Focus on hip extension, keeping the bar close, quick turnover and a stable overhead catch. If comfortable, gradually work toward receiving the bar lower. 2. Strength - Heavy Snatch Pull 5 sets x 2 reps Start each rep from the floor Maintain position through the first pull Accelerate through the legs and hips Finish with a strong vertical extension Reset between reps Rest 60-90 seconds between sets. Use a challenging load while maintaining good positions and bar speed. Beginner option (Movement 2): Snatch-Grip Deadlift, 5 sets x 3 reps. Start from the floor, use a snatch grip, keep the bar close to the shins and thighs, maintain back angle until the bar passes the knee. Stand tall and return the bar under control. Use a light load and prioritize positions. 3. WOD - AMRAP 16 min: 200 m Run 10 Alternating DB Snatches (22.5/15 kg) 10 DB Overhead Reverse Lunges (22.5/15 kg) 2 Burpee Bar Muscle-Ups* *Progression: add 2 reps every round (2, 4, 6, 8, 10...) Score: total rounds + reps