FRI 8/16/24 WOD

Warm Up - 2 sets:  15 unweighted good mornings - 10 alternating Spiderman lunges - 15 air squats - :20 burpees – Clean:  Empty bar – 3 dip, drive, shrug – 3 dip, drive, high pulls – 3 hang muscle cleans – 5 front squats – 5 hang squat cleans – 5 squat clean – 1 set:  5 unbroken squat cleans - 5 lateral burpees over the bar - 3 squat cleans (unbroken or fast singles) – Use workout variations.

Strength – Hang Squat Cleans – 3-3-3-3-3-3-3 (3 min per set)
WOD

18-15-12-9-6-3 reps
Squat cleans L3-135/95# L2-95/65# L1-45/35#
Lateral burpees over the bar L2-same L1-step overs

For time

Post WOD - :30 foam roll IT band/leg - :30 lacrosse ball roll/foot - :30 elbow-to-instep/side