THU 12/14/23 WOD

Warm Up - 2 sets:  5 push-ups to down dog - 10 PVC pass throughs - 5 push-ups to down dog - 10 PVC around-the-worlds - 5 push-ups to down dog - 10 PVC snatch grip behind the neck presses – Empty bar - :20 setup position hold – 5 deadlift shrugs – 5 hang muscle snatches – 5 muscle snatches – 5 snatch balances – 5 hang power snatches – 5 power snatches – Load up:  3 sets:  3 power snatches – Continue to build in weight to ~60% of best power snatch –

Strength WOD – Power Snatch – 5-5-5-3-3-3-1-1-1

Post WOD – 2 sets:  :30 foam roll t-spine - :30 foam roll quads/side