TUE 10/17/23 WOD

Warm Up - 2:00 ski, bike, or row - 2 sets:  5 clean deadlifts to mid-thigh (empty barbell or training bar) - 5 clean pulls - 5 muscle cleans - 5 front squats - 5 hang cleans - 5 cleans - 1 set:  5 power cleans (20%) - 3 power cleans (30%) - 3 power cleans (40%) - 1 power clean (50%) - 1 power clean (60%) - 1 power clean (70%)

Strength WOD – 10 Min EMOM – 1 Power Clean – (add weight at least every other set)

WOD I – 12 Min AMRAP

1, 2, 3, 4, …etc.

Power clean L3-185/125# L2-135/95# L1-85/55#

Wall walk

Total reps completed

Post WOD – 1:00 lacrosse ball tri-cep smash/arm – 1:00 lacrosse ball shoulder smash/arm