MON 4/22/24 WOD

Warm Up - 1 set:  :30 jumping jacks - 10 dumbbell Romanian deadlifts - 10 dumbbell goblet squats - 5 single-arm dumbbell shoulder presses/arm - :30 up-downs - 10 dumbbell bent-over rows/arm - 5 single-arm dumbbell thrusters/arm - 5 dumbbell windmills/arm - 2 set:  :30 burpees - 5 dumbbell complexes/arm – 1 complex = 1 single-arm dumbbell power clean + single-arm dumbbell thruster + 1 dumbbell windmill – Snatch warm up:  Empty bar – 5 DL shrugs – 5 muscle snatches – 5 ohs – 5 hang power snatches – 5 power snatches – Loading up:  2 sets:  5 thrusters - 5 power snatches – Each set should be unbroken.  – Rest 1:00 between sets –

WOD – 10 Min AMRAP
10 thrusters L3-115/85# L2-75/55# L1-45/35#
10 power snatches

Rounds + Reps

Strength – 1 power snatch + 1 hang power snatch – 7 sets (2:30 each set)

Post WOD - 1:30 foam roll quads - 1:00 couch stretch/leg