FRI 12/1/23 WOD

Warm Up – 6 Min AMRAP:  50-ft bear crawl - 10 Romanian deadlifts (empty bar) - 50-ft overhead walk plate walk - 10 hang muscle cleans (empty bar) – Deadlift:  empty bar  :30 set up hold – 10 deadlifts (pause 3 sec at the bottom of each rep) – Hand power cleans:  empty bar  5 hang power clean shrugs – 5 hang power clean high pulls – 5 hang power cleans – Push jerk:  5 jump and lands (no bar) – 5 jump-punch lands (no bar) – 10 push jerks (empty bar) – Build up:  3 sets:  5 deadlifts - 5 hang power cleans - 5 push jerks – Rest 1:30 between sets –

WOD

Every 3:00 for 7 rounds:
12 deadlifts L3-155/105# L2-115/75# L1-55/35#
9 hang power cleans
6 push jerks
– Use the same barbell for each movement
Score is slowest round

Post WOD - 2 sets:  :45 child’s pose stretch - :45 seated straddle stretch