THU 8/22/24 WOD

Warm Up - 3 sets:  20 jumping jacks - 10 leg swings/leg - 20 walking lunge steps - 100-meter jog - 10 PVC pass-throughs - 3 sets:  3 Clean & Jerks – Build in load (2 min per round) –

Strength – Clean & Jerk –

3 -3 @ 70-80%
2-2-2 @ 80-90%
1 -1-1 @ 90%+

WOD

21 deadlifts L3-315/225# L2-185/125# L1-105/75#
15 hang power cleans L3-225/155# L2-135/95# L1-75/55#
9 squat clean thrusters L3-135/85# L2-95/65# L1-45/35#

For Time

Post WOD – 1 min pigeon stretch / side – 1 min bar hang