The Exercise

Today we started with some pvc snatches a la the Burgener warmup. Then we did what Dan John calls “The Exercise.” Very simple: power snatch to overhead squat, repeat. I didn’t quite go as well as I had hoped considering we had 7 people and 2 bars. You can never practice oly lifts enough.
So we went on to do our workout:
3 rounds:
1 min right handed wall ball shots
1 min left handed wall ball shots
1 min box jumps
1 PVC snatches
1 min rest
We worked on some double unders and pullups for a while at the end.


  • Maximus

    Round one wall ball: 22/18, jumps 20, snatch 20
    Round two wall ball 24/22 jumps 22 snatch 22
    Round three wall ball 30/30, jumps 28, snatch 34
    90% intensity