MON 4/8/24 WOD

Warm Up – Jump rope:  :20 single-unders - :20 running singles - :20 single-under jump front to back - :20 single-under jump side to side - :15 single-under left leg - :15 single-under right leg - :30 double-unders or attempts - :30 Samson stretch/side - :30 band pull-aparts - :30 calf stretch/side – Hang power snatches:  5 dip drive shrug – 5 hang muscle snatches – 5 hang power snatches - Workout prep:  6 synchronized lunges - 5 hang power snatches, partner 1 - 5 hang power snatches, partner 2 - 10 double-unders, partner 1 - 10 double-unders, partner 2 – Add snatch load each round to build to workout weight – practice quick transitions from one partner to the next –

Partner WOD
30 synchronized walking lunges L2-same L1-20 walking lunges
50 hang power snatches L3-75/55# L2-65/45# L1-45/35#
100 double-unders L2-50 DUs L1-100 singles
– Split the snatches and double-under reps with one partner working at a time –

4 Rounds for Time
Post WOD - 1:00 sit and reach (right leg) - 1:00 sit and reach (left leg) - 1:00 sit and reach (straddle)