MON 7/3/23 WOD

Warm Up – 20 Jumping Jacks – 5 Pushups to Down dog – 10 PVC Pass Throughs – 20 Jumping Jacks – 5 Pushups to Down dog – 10 PVC Around the Worlds – 20 Jumping Jacks – 5 Pushups to Down dog – 10 PVC Snatch grip behind the neck presses – Double under practice:  20 sec of each - Jump in place (no rope) – single unders – high jump singles – single under + high jump single – single under + double under – Then - 20 sec Double unders + 10 sec rest – 8 Rounds – Snatch Warm up – setup 10 sec hold – 3 deadlift to mid thigh 5 sec hold – 3 deadlift shrug – 3 muscle snatch – 3 overhead squat – 3 high hang squat snatch – 3 snatches  - 2 Rounds (1 coach led, 1 on your own) – Loading up for Snatch – 1 Power Snatch – 1 low hang squat snatch – 1 high hang squat snatch (add weight with each set)  - 1 Min rest between sets – 3 Rounds -

WOD – Snatch Complex (Ground up)

Every 2:00 for 20:00:
1 power snatch
1 low hang squat snatch
1 high hang squat snatch

FOR HEAVIEST LOAD

LEVEL 2 SAME AS LEVEL 3

LEVEL 1

Every 2:00 for 20:00:
3 power snatches
3 hang power snatches
3 overhead squats

FOR HEAVIEST LOAD

Post WOD – Stretching – 30 sec Reach, Roll Lift (alt) – 20 Banded pull aparts – 3 Rounds