MON 6/23/25

Warm Up - 3:00 run, row, bike, or ski - 2 sets:  :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats - 1 set:  5 snatch deadlifts - 5 snatch deadlift and shrugs - 5 muscle snatches - 3 overhead squats - 3 hang squat snatches - 3 squat snatches - Snatch 3-2-1 – Building up in load.

Strength - Snatch - 1-1-1-1-1-1-1 (3 Min per set)

WOD

25-20-15-10-5
Chest-to-bar pull-ups L2-Chin over bar pullups L1-Ring rows
– 10 shuttle runs between rounds L2-8 shuttle runs L1-6 shuttle runs
– 1 shuttle run is 25 ft down and back.

For Time

Post WOD - 1:00 Spiderman stretch/side - 1:00 child’s pose stretch