MON 10/28/24 WOD

Warm Up - 2 sets:  10 alternating Spiderman stretches - 10 alternating plank reach-throughs - 10 good morning + hops - 1 set:  10 clean grip deadlifts (Empty Bar) - 8 clean pulls - 6 muscle cleans - 5 front squats - 5 strict presses - 5 push press - 5 push jerk or split jerk - 5 hang squat clean and jerk - 5 squat clean and jerk – Build up:  Clean & Jerks 2-2-2-2

WOD – Heavy “Grace”

30 Clean & Jerks L3-225/155# L2-155/105# L1-75/55#

For Time (15 Min CAP)

Strength – Clean & Jerk – 3-3-3-2-2-1-1
Post WOD - 1:00 couch stretch/side - 1:00 straddle stretch