WOD

Thu, Nov 20 2025

Most Recent Benchmark:
Snatch 1RM on Dec 4, 2025 (68 days ago)

11202025


(Check In)
WARM-UP
2 RFQ
10 45 degree trunk rotations
10 banded cat cow
10 OH Plate Squats
10 Alt Prisoner Squat knee drops
10 Alt Seated KB SOTs Press

1) Push Press 4x3

Percentage of Push Press 1-Rep Max:
Set 1: 60%, Set 2: 70%, Set 3: 80%, Set 4: 70%

2) Clean Complex From Knee 4x1
(2 Pulls, 1 Power, 2 Squat)

Percentage of Clean 1-Rep Max:
Set 1: 60%, Set 2: 70%, Set 3: 70%, Set 4: 75%

3) Overhead Squat 4x3

Percentage of Overhead Squat 1-Rep Max:
Set 1: 60%, Set 2: 70%, Set 3: 80%, Set 4: 90%



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