FRI 11/17/23 WOD

Warm Up - :30 row, bike, or SkiErg - 10 snatch grip deadlifts (empty bar) - :30 row, bike, or SkiErg - 10 snatch pulls (empty bar) - :30 row, bike, or SkiErg
10 power snatches (empty bar) - :30 row, bike, or SkiErg - 10 overhead squats (empty bar) - :30 row, bike, or SkiErg - 10 hang squat snatches (empty bar) - 3 sets:
2 snatches – Rest 1:00 between sets –

Strength WOD

Every 2:00 for 10 rounds:
2 snatches
– Start light, and add weight as technique allows, working up to a heavy set of 2.
– If you miss a rep, reduce load by 10% or more and continue in the next round.

WOD

EMOM 8:
Min. 1 | 20 GHD sit-ups L2-15 Med ball sit ups L1-10 straight leg sit ups
Min. 2 | :20 hanging L-sit hold L2-as high as possible L1-K290 hold

Post WOD -

:45 forearm stretch (extension)
:45 forearm stretch (flexion)