Wednesday – Dec 10, 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.

5 rounds

400m run or 500m row

100′ double kb front rack carry @ 55/35# in each hand

15 burpees

C) finsiher work

Prone I.y.T [5/5/5]

db skull crushersx. 15

Side plank x :20/side

x3 rounds