Icy Hot


3 Rounds of: 

  1. Row 250m 
  2. 10m Broad Jump
  3. 1 Position 1 Snatch High Pull w/bar
  4. 1 Position 1 Power Snatch w/bar
  5. 1 Position 2 Power Snatch w/bar
  6. 1 Position 3 Power Snatch w/bar


Voodoo Floss: Ankles + Squat & Reach


Don't miss Yoga tonight at Justified at 7:30pm! Also, Yoga at Killearn at 12:00pm on Saturday's,Yoga at Tally at 12:00pm on Sunday's! 

Lift of the Day:

3x1 Power Snatch @80% of 1RM

(Quickly work up to 80%: 10 Minutes)

Skills & Technique: (Click below for links to more info)


Icy Hot

5 Rounds of:

10 Wall Balls 20/14lbs
10 Kettlebell Swings 24/16kg

4 Rounds of: 

20 Doubleunders
20 Abmat Sit-ups

3 Rounds of:

10 Snatch 135/95lbs
10 Box Jumps 24/20"

For time.
Time Limit: 18 Minutes

Coach's Note:

This warm-up should be pretty quick. Aim for perfect position and execution with the barbell. Too many people ignore the power of barbell drills. This will be the last voodoo floss session of the week on the program. I will post a link below to ankle flossing. Feel free to use them as often as you like even if they are not programmed of the day. I would encourage every who is serious about their mobility to get one of their own. The lift of the day is to quickly work up to 3 single power snatches at 80% of their 1rm snatch. This should not take long. Try to do this with as few warm-up reps as possible. The Wod is a repeat. Make sure you're checking the graph to see if you did this Wod in the past and aim to do better than before. Whether it's a faster time, heavier weight or less scaled on some of the movements. You'll have to work hard to get this one done! 

Coach Jon

Voodoo Floss Ankles (skip to 1:40)