MON 7/1/24 WOD

Warm Up - 2 sets:  :30 single-unders - 10 snatch high pulls - 10 muscle snatches - 10 snatch-grip push jerks - 10 snatch-grip overhead lunges - 10 alternating Spiderman stretches – Use either a PVC - 5 hang power snatches (empty barbell) - 5 partial overhead squats - 10 hang power snatches (empty barbell) - 1 set:  5 power snatches (light) - 4 power snatches (moderate) - 3 power snatches (workout weight) –

Strength - 6 sets for load:
1 snatch pull
1 hang power snatch
1 hang squat snatch
– All hang reps start from above the knees.

WOD
21-15-9
Double-dumbbell devils presses L3-50/35# L2-40/25# L1-30/15#
– Perform a 100-ft farmers carry after each set.
– Use two dumbbells

For Time

Post WOD - 1:00 elbow-to-instep/side - 1:00 banded shoulder stretch/side