MON 12/22/25 Strength WOD

Warm Up - 10 alternating Spiderman stretches - 10 leg swings/leg (across the body) - 10 alternating scorpion stretches - 10 leg swings/leg (forward and backward) - :30 jumping jacks - 10 single-leg toe touches/leg - 20 alternating reverse lunges - :30 mountain climbers - 10 unweighted good mornings - 20 walking lunge steps - :30 up-downs – Snatch Progression:  Empty bar – 5 snatch grip deadlift – 5 hang snatch dip + shrug – 5 snatch high pull – 5 muscle snatch – 5 power snatch – Loading up:  3 sets:  1 snatch high pull - 1 hang power snatch - 1 power snatch – Increase loading to find a starting load for the workout –

Strength WOD

1 rep on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang power snatch
Min 11-20: power snatch
– Score is the heaviest load for each section.

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