FRI 1/10/25 WOD

Warm Up - 2:00 row or ski - 1 set:  10 alternating Spiderman stretches - 5 wall-facing squats - 10 PVC pass-throughs - 5 wall-facing squats - 10 PVC behind the neck snatch grip presses - 5 wall-facing squats - 10 PVC around-the-worlds - 5 snatch deadlifts to mid-thigh - 5 snatch pulls - 5 muscle snatches - 5 overhead squats - 5 hang snatches - 5 snatches - 3 sets:  3 snatches - 3 bar-facing burpees – Build in load.

WOD
2 rounds of:
10 snatches L3-175/125# L2-135/95# L1-75/55#
12 bar-facing burpees

Straight into…

2 rounds of:
10 snatches L3-115/75# L2-95/65# L1-45/35#
12 bar-facing burpees

For Time

Strength – Deadlift – 5-5-5-5-5-5-5 (2:30 per round)

Post WOD - 30 reach, roll, and lift