MON 8/25/25 WOD

Warm Up - 2:00 row or ski - 10 alternating Spiderman stretches - 5 wall-facing squats - 10 PVC pass-throughs - 5 wall-facing squats - 10 PVC behind-the-neck snatch grip presses - 5 wall-facing squats - 10 PVC around-the-worlds – Empty bar:  5 snatch deadlifts to mid-thigh - 5 snatch pulls - 5 muscle snatches - 5 overhead squats - 5 hang snatches - 5 snatches – Build up:  5 snatches at 20% - 5 snatches at 30% - 5 snatches at 40% - 5 snatches at 50%

Strength – Snatch – 10-8-6-4-2 *All sets are touch and go

WOD
:40 standing bike
:20 seated bike

12 sets for total distance

Post WOD - 1:00 banded shoulder stretch/arm