TUE 4/2/24 WOD

Warm Up - 1 set:  3:00 run, row, bike, or ski - 2 sets:  :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats – Bar warm up:  10 deadlifts (empty barbell) - 8 deadlifts to mid-thigh - 6 deadlift and shrugs - 5 muscle snatch / cleans - 5 overhead / front squats - 5 hang squat snatch / cleans - 5 squat snatches –

Strength - For load:
Snatch or Clean
3-3-3-3 at 70-80%
2-2-2 at 80-90%
1-1 at 90%+

WOD
200m run L2-same L1-100m run
6 clean and jerks L3-185/125# L2-135/95# L1-75/35#

5 Rounds for Time

Post WOD - Accumulate: 30 reach, roll, and lift