Friday Group Strength and Conditioning

5 min EMOM

-high hang snatch

-hang snatch


Increase weight each round All snatches are squat

Partner WOD = 10-9-8-7-6-5-4-3-2-1 reps for time of:

-Bar muscle-ups

-Squat snatches (95/65)

Athletes work one at a time, alternating after each round. Scale bar muscle up to jumping bar muscle up. Be sure to swing down to a complete hang at the bottom of each rep to work the negative and build the shoulder structural capacity for the full swing.

Further Scaled Option 10-9-8-7-6-5-4-3-2-1 reps for time of:


Squat snatches (65/45)

If you struggle with pull-ups, use assistance. For the squat snatch, pick a load at which you can complete the first round unbroken. If needed, reduce the overall volume by skipping the first few rounds (start with 8 or 7 and work your way down).

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