Friday 260123
Friday, January 23, 2026
Pre-WOD quick brief
Objective
Max reps/rounds within the time cap
Score rule
Score: rounds + reps (higher is better)
Time Cap
⏱ 9 min
Adjust pacing to today's format and keep final score entry precise.
Movements
- Full Body
- QuadsCalves
Official Guidance
🧠 Stimulus and Strategy▼
Today, we have a short AMRAP with some intended pressing interference between the snatches and overhead squats. Efficient use of your hips in the snatch will save your shoulders a bit for the overhead squats. Keep your working arm locked out in the overhead squat to maintain the ability to push through fatigue. Use the lateral jumps to catch your breath and allow your shoulders to rest before starting the next set of snatches.
⚖️ Intermediate Option▼
Complete as many rounds and reps as possible in 9 minutes of:
12 alternating dumbbell hang snatches
6 dumbbell overhead squats, left arm
6 dumbbell overhead squats, right arm
12 lateral jumps over the dumbbell
♀ 20-lb dumbbell
♂ 35-lb dumbbell
🌱 Beginner Option▼
Complete as many rounds and reps as possible in 9 minutes of:
12 alternating dumbbell hang snatches
6 dumbbell overhead reverse lunges, left arm
6 dumbbell overhead reverse lunges, right arm
12 lateral steps over the dumbbell
♀ 10-lb dumbbell
♂ 15-lb dumbbell
On-demand AI insights
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Performance input
Recommended entry: rounds + reps (e.g. 8+12).
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