MON 1/8/24 WOD

Warm Up - 1 set:  30 jumping jacks - 10 alternating Spiderman stretches - 10 push-ups to down dog - 1 set:  5 single-arm ring rows/arm - 10 deadlift-shrugs (from the hang position) - 5 ring rows - 10 hang muscle snatches - 1 set:  10 jumping chest-to-bar pull-ups - 10 snatch drops (partial squat) – 10 pull-ups - 10 high hang power snatch - 4 sets:  3 chest-to-bar pull-ups - 5 hang power snatches – Rest :30-1:00 between sets –

WOD
15 hang power snatches L3-95/65# L2-75/55# L1-45/35#
15 chest-to-bar pull-ups L2-15 pull ups L1-15 jumping c2b pull ups

3 Rounds for Time

Strength – Snatch or clean:  5 reps x 3 sets at 50-60% - 4 reps x 5 sets at 60-70%

Post WOD - 1:00 tricep lacrosse ball mash/side - 1:00 lat lacrosse ball mash/side