MON 7/21/25 WOD

Warm Up - 200-meter run, slow - 10 PVC pass-throughs - 10 PVC good mornings - 10 PVC hang muscle snatches - 10 alternating Spiderman stretches - 10 counterbalance plate squats - 10 PVC pass-throughs - 10 PVC good mornings - 10 PVC muscle snatches - 10 alternating Samson stretch lunges - 10 counterbalance plate squats - 200-meter run, fast - Snatch:  3 snatch DL to knee - 3 snatch DL to pockets - 3 snatch high pull - 3 muscle snatch - 3 overhead squats - 3 power snatches - 3 squat snatches - Empty bar: 3 snatches - 3 hang snatches - 3 overhead squats -

Strength - Snatch Complex - 1 Power snatch + 1 hang squat snatch + 1 overhead squat - 5 sets (2:30 per set)

WOD - “Nancy”

400m Run L2-300m L1-200m

15 Overhead squats L3-95/65# L2-75/55# L1-45/35#

5 rounds for time

Post WOD - 1 Min banded shoulder stretch / side