WOD:
“Venom”
20:00 EMOM
Minute 1: Snatch + Low Hang Snatch + Hang Snatch
Minute 2: 5-5-4-3-3 Back Squat
Minute 3: 3 Seated High Box Jumps
Minute 4: Rest
-Snatch Complex:
Starting @ 70% of 1RM Snatch and Building to a Heavy for the Day
– Back Squat
Starting @ 70% for the first set of 5 and increase loads every set in the range of 5-10% every set and ending at a heavy 3 for the day. The goal here would be to end knowing you had another 10lb in the tank and ended on a quality rep. Think Heavy 3 rep @ 9/10 RPE.
– Seated High Box Jump: Choice on Height. Goal is to get to a high box, but safely.
Record Sets 1-3-5-7-9: Snatch Complex Loads
Record Sets 2-4-6-8-10 : Back Squat Loads
Level 2:
– Power Snatch + Low Hang Power Snatch + Hang Power Snatch (power receiving throughout)
– Back Squat 5-5-4-3-3 – cap top end at 80% of 1RM, prioritize mechanics over load
– 3 Seated Box Jumps – moderate height, clean landing over max height
Level 1:
– 3 Hang Power Snatches (moderate, sustainable load, quality technique)
– Back Squat 5 reps per set at light-to-moderate load OR 8 Goblet Squats
– 3-5 Standing Box Jumps to low box , safe, building confidence
Masters 55+:
– Power Snatch + Low Hang Power Snatch + Hang Power Snatch (power receiving)
– Back Squat 5-5-4-3-3 – conservative progression, prioritize depth and joint comfort over top-end load
– 3 Seated or standing Box Jumps – lower box height, controlled landing, seated component not required
Competitor:
As prescribed
Travel / Hotel:
Minute 1: 5/5 DB Hang Power Snatches each arm
Minute 2: 8-10 Heavy DB Goblet Squats
Minute 3: 3 Broad Jumps or 5 Tuck Jumps
Minute 4: Rest