FRI 7/21/23 WOD

Warm Up  - 3 sets:  :20 up-downs – Rest :10 - :20 air squats – Rest :10 - :20 SOTS press – Rest :10 – Empty Bar - 5 snatch deadlifts – 5 snatch DL to mid thigh – 5 snatch DL + shrug – 5 muscle snatches – 5 overhead squats – 5 hang squat snatches – 5 snatches – Load Up – Work to a heavy - 1 squat snatch every 2:00 – 4 sets – (about 70% of 1RM) –

WOD

1 Squat Snatch every 2:00

10 Rounds to Heaviest Load

Post WOD

2 sets:  :30 leg swings/leg (across the body) - :30 pigeon stretch/leg