TUE 6/11/24 WOD

Warm Up - 3:00 run, row, bike, or ski - 2 sets:  :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats – Snatch or Clean - 10 deadlifts - 10 deadlifts to mid-thigh - 8 deadlift and shrugs - 6 muscle snatch/cleans - 5 overhead/front squats - 5 hang squat snatch/cleans - 5 squat snatch/clean –

Strength – Clean or Snatch – 3-3-3 at 70-80% - 2-2-2 at 80-90% - 1-1-1 at 90%+
WOD

27-21-15
Knees-to-elbows L2-Knees to 90 L1-Lying toes to bar
HOD push-ups L2- HOD worm up L1-HODknee pushups
Russian kettlebell swings L3-70/55# L2-55/35# L1-35/15#

For Time (12 Min CAP)

Post WOD- 1:00 doorway pec stretch/side