WED 10/25/23 WOD

Warm Up - AMRAP 4:  :20 jumping jacks - 6 alternating spider-man - 10 air squats – Bar Warm up:  5 deadlifts to mid thigh – 5 muscle cleans – 10 power cleans – 5 front squats – 10 squat cleans – Load up:  4 sets:  1 power clean - 1 squat clean - 1 front squat
– Perform all three movements as a complex.
– Start with the empty barbell and build to starting workout weight.
– Rest ~1:00 between sets –

WOD

Every 1:30 for 20 rounds:
1 power clean
1 squat clean
1 front squat
– Perform all three movements as a complex. Start light and add load every other round -

Post WOD - 1:30 foam roll quads - 1:30 foam roll upper back