MON 4/14/25 WOD

Warm Up -  jog down/back - tip toe walk - heel walk - walking lunge - side lunge - 10 squat jumps - zig zag jumps - criss cross jumps - 20 sec Samson stretch / side - 20 sec down dog - 20 sec up dog - 20 sec forearm stretch - Clean & Jerk:  10 clean deadlifts - 8 clean pulls - 6 power cleans 5 jump and lands (no bar; hands at shoulders) - 5 jump, punch, and lands with arms extended overhead (no bar) - 5 push jerks - 5 clean and jerks - Clean & Jerk build up:  2-2-2

Strength - Clean & Jerk - Wave 1:  72% x 3 - 77% x 2 - 82% x 1 - Wave 2:  77% x 3 - 82% x 2 - 84% x 1 - Wave 3:  82% x 2 - 87% x 1 - 92% x 1 - Heavy single x 1 (2 Min per set)

WOD

Every 2 Min
10 deadlifts L3-185/125# L2-135/95# L1-65/45#
Max shuttle runs – 1 shuttle run is 25 ft out and back.
– Rest 1:00 between rounds -

5 Sets for Total shuttle runs

Post WOD - 2 sets:  1:00 standing leg swings (front and back) - 1:00 sit and reach