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Daily Strength and Conditioning Team W.O.D. – 30 Minutes

Daily Strength W.O.D. – Teams of 2 – Part 1 – 12 Minutes (2 Rounds for weight)

Build to a heavy complex of…

1 Hang Squat Snatch + 1 Overhead Squat + 1 Squat Snatch

Log heaviest completed complex of both partners.

Athletes who are new or uncomfortable with these movements: Please consider simply using a led pipe, empty bar, or even a PVC and use this time to dial in form. We can’t stress enough that you will still get a lot out of simply sticking to the fundamentals and not jumping into increased load without developing the proper form. If you have developed the proper form for snatches but you’re struggling getting below parallel, get as low as you can and as low as what’s comfortable for you.

The goal is to link movements smoothly while maintaining bar control, stability, and speed under load . Each rep chain tests your technique, mobility, and strength in the receiving position.

Stimulus Goals:

Technique under fatigue: Practice clean pulling, fast turnover, and stable squat positions.

Shoulder and core stability: Overhead positions demand tight midline and active shoulders.

Bar path awareness: Keep the bar close through each transition for efficiency and safety.

Focus on controlled descent and strong drive out of the bottom , not maximal weight—smooth, precise reps are the goal.

Tip: Start with a weight you can handle cleanly for all three reps and increase only when form is flawless.

Rest 3 Minutes

Daily Conditioning W.O.D. – 15 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible Splitting Reps However Desired in 15 Minutes of…

3 – 6 – 9 – 12 – 15 – 18 – 21 – 24….and so on climbing by 3 reps of…

Toes to Bar

Lateral Bar Over Burpees

Hang Squat Snatches (115/85)

Stimulus Goals:

Work Capacity & Endurance: The increasing reps challenge your muscular and cardiovascular stamina.

Pacing & Strategy: Decide early how to split reps to avoid early burnout and maintain smooth transitions.

Technique Under Fatigue: Focus on quality of each rep—even as the volume increases.

Mental Toughness: The ascending ladder is designed to build resilience and discipline in pushing through growing sets.

Tip: Find a rhythm that allows unbroken reps in early rounds and breaks strategically in later rounds—consistency beats rushing and burning out.

Step 1 (Beginner):

Ab Mat Sit Ups or Strict Hanging Knee Raises

Lateral Bar Over Burpees with Step Over

Hang Squat Snatches (45/35) or Led Pipe or PVC

***There is nothing wrong with utilizing a led pipe or PVC. We can guarantee that this will allow you to hit stimulus and is one of the best way to mitigate the risk of injury if you are new and struggling with this complex movement. A hang power snatch may suffice if you are struggling to get to or below paralle.

Step 2 (Scaled):

Hanging Knee Raises

Lateral Bar Over Burpees with Step Over

Hang Squat Snatches (75/55)

Step 3 (Intermediate): 95/65

Step 5: (RX+): 135/95