WED 11/20/24 WOD

Warm Up - 2 sets:  5 inchworm to push-up + down dog - 10 PVC pass-throughs - 5 inchworm to push-up + down dog - 10 PVC around-the-worlds - 5 inchworm to push-up + down dog - 10 PVC snatch grip behind-the-neck presses – Hang pwr snatches:  5 high hang shrugs – 5 hang muscle snatch – 5 snatch drops – 5 hang power snatches – Loading up:  3 sets:  3 hang power snatches – Rest :60-:90 between sets. – Build to 40-45% of your best power snatch, or a weight that feels moderately light.

Strength – Hang Power Snatches – 3-3-3-3-3-3-3-3-3-3 (2 Min per set)

WOD – “Tabata” plank

20 sec plank

10 sec rest

8 rounds

Post WOD - 1:00 cobra stretch - :30 foam roll lats/side