TUE 1/7/25 WOD

Warm Up - 10 calf raises - 10 plate toe taps - 10 step-ups - 10 drop-and-lands off of the plate - 5 step-ups + squat landing/leg - 10 box jumps + step-down (alternating step-down leg) - 5 box jumps + squat landing - 5 box jumps + slow rebound - 5 box jumps - 1 set:  10 clean deadlifts - 8 clean pulls - 6 power cleans - 5 touch-and-go power cleans from mid-shin - 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 – 2-2-2-2-2 – Building up in load (2 Min per set) –

Strength – Clean & Jerk -  70% x 3 - 75% x 2 - 80% x 1 (5 Min to complete the 3 sets) - 75% x 3 - 80% x 2 - 80% x 1 (5 Min to complete the 3 sets) - 80% x 3 - 85% x 2 - 90% x 1 (5 Min to complete the 3 sets)

WOD – 10 Min AMRAP
5 shoulder-to-overheads L3-115/75# L2-95/65# L1-45/35#
10 deadlifts
15 box jumps L3-24/20” L2-20/16” L1-16/12”
– Step down from the box.

Rounds + Reps

Post WOD - 1:00 lacrosse ball roll bottom of each foot - 1:00 standing hamstring stretch/side - 1:00 calf stretch/side