WED 7/19/23 WOD

Warm Up - 2 sets:  20 jumping jacks - 10 med-ball front squats - 50-ft med-ball overhead carry - 10 med-ball push presses to target - 50-ft med-ball overhead carry - 10 wall-ball shots – Empty Bar Snatch Warm Up - 3 Snatch deadlift from just below the knee – 3 Snatch deadlift from just below the knee + shrug – 3 Muscle snatch from just below the knee – 3 Overhead squat - Hang squat snatch from mid-thigh – 3 Low hang squat snatch – Then – 6 Min:  5 sets to build to a heavy 5 rep overhead squat – all sets from the floor – Practice round:  10 wall ball shots – 10 low hang squat snatches -
WOD
30 wall-ball shots L3-20/14# L2-20@16/12# L1-20@14/8#
30 low hang squat snatches L3-75/45# L2-20@65/35# L1-15@45/25#
– Each snatch begins from below the knee.

3 Rounds for Time

Post WOD Stretch – 2 Min Couch Stretch each leg