Monday 6-24-24

Last Vault of 2024!!!

Warm Up 
Run 800m
15 Air Squats 
20 Sit Ups 
10 Burpees 

Mobility:
See Insta Stories:
Runners lunge/elbow to floor (5 x each side)
Hip Scoot (10 each side up and back SLOW)
Banded Lat Raise Against Wall (light band 12x)

Strength:
Deadlifts 
8-8-5-5-3-3-3

WOD:
Vault #25 
You pick, dumbbells or barbells

10 Barbell Power Snatch (75/55#)
10 Front Squats 
9 Power Snatch 
9 Front Squats 
8/8 continue reducing 1 rep each round until 1/1 then...

REST 3 MIN 

THEN... go back up to 10/10 :) 
**Score 10-1 and then 1-10 if you can figure it out. If not total score is OK!

DB Option 
20 Alt DB Snatch (40/25#)
10 Double DB Squats (shoulder rack pos)
18 Alt DB Snatch 
9 Double DB Squats 
Down to 2/1 
then... REST 3 MIN 

2 Alt DB Snatch 
1 Double DB Squat  

Up to ... 
20 Al DB Snatch 
10 DB Squat