MON 1/13/25 WOD

Warm Up - 2 sets:  20 Jumping jacks – 10 pushups – 10 sit ups – 10 squats – 10 ring rows / pull ups – 5 inchworms – 10 bear crawl steps – 5 burpees – Clean & Jerk:  5 clean deadlifts - 5 clean shrugs – 5 clean pulls – 5 power cleans – 5 shoulder presses – 5 push jerks – 5 clean & jerks – Build up:  Clean & Jerk – 3-3-3

Strength – Clean & Jerk - 72% x 3 - 77% x 2 - 82% x 1 - 77% x 3 - 82% x 2 - 84% x 1 - 82% x 2 - 87% x 1 - 92% x 1 - Heavy single x 1

WOD
30/24 calorie bike L2-28/22 cals L1-20/14 cals
15 hang power cleans L3-155/105# L2-115/75# L1-55/35#

3 Rounds for Time

Post WOD - 1:00 elbow-to-instep/side - 1:00 banded shoulder stretch/side