WOD 04/03/2026

Friday 04-03-2026
Weightlifting: Snatch - Every 2:00 x 5 Sets
Snatch + 2 Hang Snatch + Overhead Squat
Starting @ 65% of 1RM Snatch and increasing to a heavy complex for the day. The priority is still the Hang Snatch here, but we are looking to increase to a heavier load than we did in week 1 of this cycle.

The Hang Snatch can be either a Power Snatch or a Squat Snatch. Ideally we catch high and start catching lower and lower on each set
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WOD: For Time
400m Run
20 Power Snatch 45/35 L1, 30 Reps 75/55 L2, 95/65 L3
400m Run
15 Power Snatch 65/45 L1, 20 Reps 95/65 L2, 115/75 L3
400m Run
10 Power Snatch 75/55 L1, 115/75 L2, 135/95 L3
*There will of course be a bad weather option if it's raining.
Score = Total Time
Goal: 11-15 min - Time Cap: 17 min
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​Extra/Optional/Accessories
For Quality 4 Sets:
10 Banded Cuban Rotation & Press 
10-12 Reverse Nordic Curls 
15 Wall Tibialis Raises ​