TUE 4/30/24 WOD

Warm Up - 4 sets:  :40 easy row - :20 hard row - 1 set: - :30 scorpion stretches/side - :30 elbow instep/leg - :30 hamstring stretch/leg - 10 squat-to-stands - 5 hang muscle cleans - 5 tall power cleans - 5 hang power cleans - 5 hang squat cleans – Use an empty barbell - 3 sets:  1 clean pull - 1 hang power clean - 1 hang squat clean – Build in load to just under your first working set.

Strength - 1 clean pull / 1 hang power clean / 1 hang squat clean – All hang reps start from above the knee – 5 sets

WOD – 15 Min CAP

800-meter run L2-600m L1-400m
36 dumbbell front rack lunges L3-50/35# L2-40/25# L1-30/15#
600-meter run L2-400m L1-300m
24 dumbbell front rack lunges
400-meter run L2-300m L1-200m
12 dumbbell front rack lunges
200-meter run L2-same L1-100m
– Use two dumbbells –

For Time (15 Min CAP)

Post WOD - 200-meter walk - 1:00 hamstring stretch/side