FRI 3/13/26 WOD

Warm Up - 2 sets:  10 alternating Spiderman stretches - 10 PVC good mornings - 5 PVC pass-throughs - 5 PVC overhead squats – 5 PVC back rack presses - 5 PVC snatch balance – Snatch:  Empty bar - 5 deadlift-shrugs - 5 snatch high pulls - 5 muscle snatches - 5 hang snatches - 5 snatches – Load up:  4 sets:  1 snatch high pull - 1 hang squat snatch - 1 squat snatch – Increase loading to find a starting load for the workout –

Strength - 1 rep on the minute: 

Min 0-5: snatch high pull

Min 6-10: hang squat snatch

Min 11-20: squat snatch

– Score is the heaviest load for each section.

WOD
:20 bike, conversation pace - :20 bike, moderate pace - :20 bike, fast pace

5 sets for total calories

Post WOD - 2 sets: - :30 reach, roll, and lift - 20 banded pull-aparts