WED 10/30/24 WOD

Warm Up - EMOM 8:  Min. 1 | :45 bike, row, or ski - Min. 2 | 10 alternating Samson stretches - 2 set:  PVC / Empty Bar:  5 hang snatch high pulls - 5 hang muscle snatches - 5 behind-the-neck push jerks - 5 overhead squats - 5 hang power snatches - 3 sets:  3 hang power snatches - 3 overhead squats – Build in load to just under your first working set –

WOD

21-15-9
Hang power snatches L3-95/65# L2-65/45# L1-55/25#
Overhead squats

For Time

Strength – Front Squat - 10-8-8-6-6 (3 Min per set)

Post WOD - :45 scorpion stretch/side - :45 table top stretch