THU 6/6/24 WOD

Warm Up - 1 set:  2:00 row or ski  1 set:  10 alternating Spiderman stretches - 5 wall therapy squats - 10 PVC pass-throughs - 5 wall therapy squats - 10 PVC behind the neck snatch grip presses - 5 wall therapy squats - 10 PVC around-the-worlds - 2 sets:  5 snatch deadlifts to mid-thigh - 5 snatch pulls - 5 muscle snatches - 5 overhead squats - 5 hang snatches - 5 snatches – empty barbell or training bar. - 2 sets:  7 snatches – Build in load.

WOD - “Randy”
75 power snatches L3-75/55# L2-65/45# L1-55/35#
For Time (10 Min CAP)

Strength - Back rack lunge - 6-6-6-6-6+ (3 min per set)

Post WOD - 1:00 foam roll lat/side