MON 8/18/25 WOD

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

Strength – Snatch – 3-3-2-2-1-1-1 (2 Min per set)

WOD

3 Min rounds
500/400m Row L2-450/350m L1-350/250m
Max kettlebell swings L3-70/55# L2-55/35# L1-35/20#

5 Rounds for total kettlebell swings

Post WOD - 1:00 banded good mornings - 1:00 cat-cow