Reminder:  On 25Nov, we will be doing “Trojan” for the Thunderbolt Cup WOD.  Be ready!!!



Grab pair of light DBs

Lunge 30’

Side lunge 30’

Inchworm 30’

5 DB deadlifts

5 DB Push Press

5 Cobra2Hip Snap on DBs (see video below)

3 Devil’s Press

On rig: On a pull up bar, complete 5 reps of: scap pull ups, kip swings, kipping knee raise, toe2bar

Barbell Warmup: With an empty barbell, and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Snatch, BTN Push Jerk in Snatch Grip, Hang Power Snatch from above Knee, Hang Power Snatch from below the Knee, Power Snatch from mid shin

Video courtesy of Invictus Fitness.  The Cobra to hip snap gets you used to getting up quickly from the bottom of a burpee.  This is more effective than doing a push up and then jumping.  Use the quick SNAP of the hips to get your feet under you quick. Only change here today is you will have DBs in your hands.


3-Position Power Snatch Complex (Above the Knee, below the knee, ground)




Sets start every 4 min

%s Based off 17Sep2020

Video courtesy of the Lift Lab.  Fourth time on our Snatch variation this cycle, with a Power Snatch complex, and also, last time before we re-test our 1RM. Our %s go up from last time, but reps stay the same.  Focus on holding onto that bar! As we did last time, we’ll take off from the hang (above the knee), low hang (below the knee), and from the ground for one rep.  With the Power Snatch, goal is to catch the weight with the legs bent no lower than above parallel.  This will not only require explosive hip extension, but a POWERFUL, but super-FAST pull after the hip extension to get the bar high enough to catch in the Power Position.  Still ensure your arms are locked out when you catch the weight.


5 Rounds:

6 Devil’s Press (50/35)

12 Toe2Bar

18 Alt Pistols

Try to keep your pace steady as the round count is a bit higher than normal.  Your goal should finish this one in 15 Min or less.


Scaling Options:

DB weight -> 35/25 -> as needed


T2B -> Kipping Knee Raise -> Laying Knee Raise -> V-Ups


Pistols -> to box or banded

Video courtesy of Invictus Fitness


Cool Down:

Scorpion Pose hold (feel stretch in chest) – 1 Min per side


Couch Stretch – 2 Min per leg

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