Category Archives of : Onramp WOD

Baseline: Pre-SOP and box breathing, then ROM drills. Run 400m, then Burgener warm up + skill transfer exercises. Then 3x high hang snatch, 3x hang snatch, 3x snatch. Strength: Snatch: 7 rounds – Every 90 seconds, perform 2x snatch. Work up to a max double for the day. Work Capacity: “Helen”. Complete 3 rounds for time […]