WOD: Friday 251003

It’s been fun y’all. See you next time!

• Coaching Brief & Class Overview

Today blends technical lifting with a fast-paced stamina finisher. We’ll open with a thorough warm-up: mobility for the hips, thoracic spine, and shoulders, followed by dumbbell windmills, hang snatch drills, and a snatch primer to reinforce bar path and overhead stability. The lifting segment focuses on a 3-part snatch complex, gradually building to a heavy, technically clean set. The goal here is speed through the middle with the Power Snatch into speed under the bar in the Hang Squat Snatch and then a technical stability focus with the Overhead Squat to finish. 

“Snatch Burn” then challenges barbell control and shoulder endurance inside short intervals. Double unders set the rhythm, hang squat snatches reward composure under the bar, and Devil’s Press bring a gritty finish. Success hinges on sharp form and steady breathing — athletes who resist the urge to sprint early will maintain quality across all five rounds.

Snatch Complex

Every 90 seconds x 8 Sets

Power Snatch + Hang Squat Snatch + Overhead Squat

Start @ 60% of 1RM Snatch and increase loads to heavy for the day

Movement Adjustments (If Needed)

- Power Snatch + Overhead Lunge for those working on mobility

- Mobility Concerns: Power Clean + Hang Clean + Front Squat

Level 1: 3 Hang Power + 1 Overhead Squat @ light loads

metcon: “Snatch Burn”

For Reps

5 Sets:

2:00 AMRAP

50 Double Unders

10 Hang Squat Snatch

- Max Devil's Press

Rest 1:00 b/t sets

Barbell: 95/65lb, 43/30kg

Dumbbells: 50/35lb, 22.5/15kg

Accessories:

3 Sets: For Quality

10 Ring V-Outs

12 Ring Face Pulls

15Wall Tibialis Raises