Thursday, Snatch Complex 2.0 (25 min):

A) With a Barbell and Foam Roller, perform each stretch, holding for 60 seconds of (4 Min):

Stretch 1- Wall External Rotator

Stretch 2- Piriformis, Right Leg

Stretch 3- Piriformis, Left Leg

Stretch 4- Thoracic Bar Mobilization

B) With empty barbell or lightly loaded barbell perform as many reps as possible of each exercise in 30 seconds for two rounds of (6 min):

Exercise 1 – Down and Up

Exercise 2 – Snatch Pulls

Exercise 3 – Hang Power Snatch

Exercise 4 – Overhead Squat

Exercise 5 – Goodmorning

Exercise 6 – Bent-Over Row

C) Technique (1 min): Snatch Pulls, Hang Power Snatch, Overhead Squat, Goodmorning, Bent-Over Row

D) WOD (14 Min):


Complete as many rounds of unbroken repetitions for each exercise as possible for load in 14 minutes of:


5 Snatch Pulls

5 Hang Power Snatches

5 Overhead Squats

5 Goodmornings

5 Bent-Over Rows

Note Maximum Load Completed: ___

*Choose a starting weight and work up until you find a weight that you can no longer complete with technical proficiency. Do not put the bar down once you start the five lifts unless you must for safety reasons. Rest as needed between rounds.

Thursday, Week One Hero WOD (25 min):

A) Upper Body Dynamic Functional Warm-Up (4 Min):

Complete as many reps as possible for each exercise in 30 seconds of:

Stretch 1-Bilateral External Circular Rotations

Stretch 2 – Bilateral Internal Circular Rotations

Stretch 3-Corkscrew Shoulder Twists

Stretch 4 –Squat Position Thoracic Mobility Reach

Stretch 5 –Band Shoulder Dislocates

Stretch 6– Band Diagonal Shoulder Dislocates

Stretch 7 –Band Pull Apart

Stretch 8-Diagonal Band Pull Apart

B) Technique (1 Min): Rope Climb and Push-Ups

C) WOD (20 Min):


Complete as many rounds and repetitions as possible in 20 minutes of:


Run 400 OR Row 500 OR Assault Bike 1,200 Meters
15-foot rope climb, 3 ascents
50 Push-Ups

L1: Straight Leg Assisted Rope Climb, 90° Inverted Ring Row

L2: Bent Leg Assisted Rope Climb

MOD: Box Assisted Rope Climb

Note Total Rounds and Reps Completed: ___+___