WOD for Sunday, Oct 12, 2025

Hang power snatch
4 x 5

For time
16 rounds alternating rounds
w/ partner (8r for both)
16/12 cal row
8 hang power snatch 42,5/30

Back Squat
Build to a heavy 6RM.
Then 6 x 6 @80-90% of 6RM.

For time
3 rounds
20 jumping lunge
10 goblet squat 32/24

ENGINE WOD

5 rounds
2min bike
2min reverse lunges w/ db 22.5/15
2min ski
2min farmers walk 24's/16's

Every 90s for 3 rounds
1. 5 weighted pull-up / 2 negative pull-up
2. 5 weighted dip

6 rounds for repetitions
30s burpee pull-ups
30s rest
30s weighted sit-up 20/14
30s rest

2 x 3 Pause hi-hang power clean (2s pause on catch)
3 x 3 Tall clean
2 x 3 No heels clean pull
2 x 3 Pause squat clean (2s pause on catch)

OTM 7
1 pause squat clean @60% (2s pause on catch)
1min rest
OTM 7
1 squat clean @75%

clean pull
3 x 3 @95%

STRENGTH

Back squat
5 – 5 – 2 – 3 – 1
70% – 80% – 85% – 90% – 100%

Front squat
5 – 4 – 4 – 4
65% – 75% – 80% – 80%

10min AMRAP
20 db hang c&j 22.5/15
15 box over jump 60/50

5min REST

10min AMRAP
15 wallball 20/14
10 toes to bar

OTM 6
4-8 strict handstand push-up /
pike push-up

For time
60/45 cal ski
45 box step overs w/ db 25/17.5
30 handstand push-up / db pushpress 22.5's/15's
45 double kb deadlift 24's/16's
60/45 cal ski

HYBRID WOD

2 rounds
1k run
1k row
1k run
40m burpee broad jump
40m walking lunges
1k run
1k ski