Thursday, April 25 WOD

Specific Warm-Up: Burgener Warm-Up

  • 3 reps per movement with empty barbell

Skill Review: Hang Snatch High-Pull

Buy-In: Hang Snatch High-Pull 3-3-3-3

  • Dynamic Effort: 50-70% of 1RM and moving through exercise with maximal speed (controlled!).  60sec rest between sets.

WOD: 3 rounds for time of…

  • 5 Power Cleans
  • 400m Run


  • C (competitors): 165/115lbs
  • S (scaled): 135/95lbs
  • D (development): 95/65lbs



Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!