Wednesday, Week Four, A-Lactic Strength – Part A (25 min):

A) Hold for 2 minutes for one round of (2 Min):

Stretch 1- Thoracic Bar Mobilization

B) The Squat Snatch Warm-Up (6 Min):

With an empty barbell perform as many reps as possible of each exercise in 30 seconds for two rounds of:

Exercise 1 – Down and Up

Exercise 2 – Elbows High and Outside

Exercise 3 – Muscle Snatch

Exercise 4 – Overhead Squat

Exercise 5 – Power Snatch

Exercise 6 – Snatch Push-Press

C) Technique (1 min): Power Snatch, Overhead Squat and Snatch Push-Press

D) Strength (16 Min):


Complete as many rounds of unbroken repetitions for each exercise as possible for load in 16 minutes of:


5 Power Snatches
5 Overhead Squats
5 Snatch Push-Press

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 three lifts unless you must for safety reasons. Rest as needed between rounds


Wednesday, Week Four, Benchmark WOD “KAREN”

and “ANNIE”– Part B (25 min):

A) Double-Under Warm-Up (2 Min):

Perform 60 Seconds for one round of:

Warm-Up 1- Single-Unders

Warm-Up 3- Double-Unders

B) Technique (1 min): Wall Ball Shots, Double-Unders and ABMat Sit-Ups

C) WOD (11 min):


For time complete:


150 Wall Ball Shots, 10-ft/9-ft (#20/14)

Note Time Completed: ___:___


D) WOD (11 min):


For time complete:




ABMat Sit-Ups


Note Time Completed: ___:___