WOD 11072025

A. (For warm up)

25 PVC snatch upright rows

25 PVC overhead squats

15 banded rear delt raise with pause each side

15 dbell single arm upright row 25/15lb each side

5 thoracic extension + 5 second pause

5 overhead squat + 3 second down + 3 second hold at the bottom

B. (6:00 cap)

15-12-9

Overhead squat (from rack)

(95/65; 115/85; 135/95lb)

C. (16:00 clock)

Every 2:00:

1 snatch deadlift + 1 above knee hang power snatch + 1 below knee hang power snatch + 1 power snatch

D. “Partner”

(6:00 clock)

0:00-3:00:

Max hang snatches 165/115lb

3:00-6:00:

Max snatches

(Split any way)

E. Static stretches