MON 12/9/24 WOD

Warm Up - 1 set:  2:00 run, row, bike, or ski - 2 sets:  :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats - 1 set:  10 clean deadlifts - 8 clean deadlift and shrugs - 6 muscle cleans - 4 front squats - 4 hang squat cleans - 4 squat cleans – Use an empty barbell.

Strength – Clean – 3-3-3 at 70-80% - 2-2-2 at 80-90% 1-1 at 90%+
WOD
21 front squats L3-185/125# L2-135/95# L1-65/35#
200-meter double-dumbbell farmers carry L3-50/35# L2-40/25# L1-30/15#
15 front squats
150-meter double-dumbbell farmers carry
9 front squats
100-meter double-dumbbell farmers carry 

For Time (10 Min CAP)

Post WOD - 200-m walk - :45 scorpion stretch/side