MON 10/21/24 Strength/Partner WOD

Warm Up - 3:00 run, row, bike, or ski - 2 sets:  :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats – Snatch:  10 snatch deadlifts (empty barbell) – 8 snatch deadlift and shrugs - 6 muscle snatches – 5 overhead squats – 5 hang squat snatches – 5 squat snatches –

Strength – Snatch – 3-2-2-2-1-1-1

Partner WOD – “Triple Isabel”

90 Snatches L3-135/95# L2-95/65# L1-55/35#

*share the work – only one works at a time

*use two bars if needed for different weight

For Time (15 Min CAP)

Post WOD – 2 Min accumulated bar/ring hang