WED 3/12/25 WOD

Warm Up - 2 sets:  :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats - 1 set:  10 snatch deadlifts - 8 snatch deadlifts to mid-thigh - 6 snatch deadlift and shrugs - 4 muscle snatches - 4 overhead squats - 4 hang squat snatches - 4 squat snatches - 3 sets:   3 snatches – Build to workout load

Strength - Snatch - 75% x 3 - 80% x 2 - 85% x 1 - Wave 2:  80% x 2 - 85% x 2 - 90% x 1 - Wave 3:  85% x 1 - 90% x 1 - 95% x 1
Heavy Single x 1 

WOD
30 Russian kettlebell swings L3-55/35# L2-45/25# L1-35/15#
15 handstand push-ups L2-10 Handstand negatives L1-10 HOD Pushups

3 Rounds for time (10 Min CAP)

Post WOD - 1:00 banded shoulder stretch/arm