Monday, 31 May WOD 0730 only

Warm-up: 10 Minutes

  • 2:00 Row
  • –then–
  • 3 Rounds
    • 10 Pause Air Squats
    • 10 PVC pass throughs
    • 10 PVC OH Squats
    • 10 Hollow Rocks
    • –then–
    • Spend some time going through snatch drills and specific warm ups

Strength/Skill: Snatch Test

Record your best Snatch 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.

Build to a heavy snatch, we will test this again at the end of the month, ideally try to squat snatch, if your power snatch is stronger than your full snatch then this is a great opportunity to focus on good technique and getting under the bar!

METCON: Rounds for time

5 rounds for time of:

  • 15 Strict Handstand Push-ups
  • 15 Strict Ring Dips
  • Row, 1000 m


Run 1 mi

This is an all out effort for time.

Re-test the movement of the month, go hard but try to stay on pace for the first 800m and then try to pick it up the last half to beat your time at the beginning of the month!


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

Comments (



%d bloggers like this: