Wednesday – Dec 03, 2025

Wednesday

A) Snatch building here.

Snatch pull + HPS + OHSQ

working on this complex – this week get slightly heavier for 3 consistent lifts in last three

12 minutes- ish’

if you cannot snatch or OHSQ – don’t force with poor technique

you can do snatch pulls to work on that from into a hang snatch pull or you can stay with cleans or you can drop to an explosive movement – sprints on erg for :05sec for :55 rest for 8-10 sets

B) Workout.

30/23 cal row

10 db box step overs 20/15# @ 50/35#/hand

75 double unders

15 K2E

x5 rounds

C) finsiher work

100 banded curls

100 banded tricep ext

100 banded pull aparts