WED 4/15/26 WOD

Warm Up - 3 sets:  :30 bike - 5 plank to downward dog - 10 banded pull-aparts - 5 push-up + look right and look left - 10 banded pass-throughs – PVC:  10 pass throughs - 10 around the world – 10 back presses – 5 snatch balances – 5 snatch deadlifts – 5 snatch power pulls – 5 power snatches – Empty bar:  3 snatch deadlifts – 3 snatch power pulls – 3 power snatches – Build up:  2 sets:  1 snatch deadlift – 1 snatch high pull – 3 power snatches -

Strength – Snatch Complex – 1 snatch deadlift – 1 snatch high pull – 3 power snatches – 7 sets

WOD
15 power snatches L3-115/75# L2-75/55# L1-45/35#
30/24 calorie bike L2-28/22 calories L1-24/18 calories
15 power snatches

For Time (8 min Cap)

Post WOD - 5:00 cool-down walk or slow jog - 1:00 foam roll upper back - 1:00 foam roll glute/side