MON 10/13/25 WOD

Warm Up – 500/400m row (easy pace) - 3 sets:  10 PVC shoulder pass-throughs - 10 overhead squats - 5 strict pull-ups - 5 burpee broad jumps – Jump rope:  :20 singles - :20 high jump singles - :20 double unders – 30 reps of your workout version – Power snatch:  Empty bar:  5 snatch deadlift – 5 snatch high pulls – 5 hang muscle snatch – 5 power snatches – Pull ups:  5 down dogs – 5 scap pulls – 5 kips – 5 lever downs – 5 pull ups – 5 chest to bar pull ups – Mini round:  5 power snatch - 20 double-unders - 3 chest-to-bar pull-ups –

WOD
25 power snatches L3-75/55# L2-55/45# L1-45/35#
50 double-unders L2-25 double-unders/attempts L1-50 singles
15 chest-to-bar pull-ups L2-15 pullups L1-ring rows

3 rounds for time (12 min Cap)

Strength – Front Squat – 3-3-3-3-3-3-3

Post WOD - 1:00 foam roll calves - 1:00 foam roll upper back - 1:00 foam roll lats