THU 9/5/24 WOD

Warm Up - 2:00 bike, row, or ski - 10 box step-ups - 10 hand-elevated push-ups on a box - 10 kettlebell sumo deadlifts - 10 tuck jumps - 5 single-arm kettlebell presses, right - 5 single-arm kettlebell presses, left - 10 Russian kettlebell swings - 10 box jumps - 5 single-arm kettlebell push presses, right - 5 single-arm kettlebell push presses, left - 10 kettlebell swings – Power Cleans / Push Presses:  3 clean deadlifts – 3 hang power cleans – 3 power cleans – 3 dip and holds – 3 dip and drives (slow) – 3 dip and drives (fast) – 3 push presses – Build Push Press:  9 min EMOM:  1 push press – Build in load – Take the bar from the floor – Workout prep:  2 sets:  5 push presses - 5 kettlebell swings - 5 box jumps – Rest :30 between sets –

WOD – 20 min AMRAP
10 push presses L3-115/75# L2-95/65# L1-45/35#
10 kettlebell swings L3-55/35# L2-45/25# L135/15#
10 box jumps L3-24/20” L2-20/16” L1-16/12”

Rounds + reps
Post WOD - 1:00 upper back lacrosse ball/side - 1:00 lacrosse ball on calf/side