WED 1/3/24 WOD

Warm Up - 1 set:  3:00 row, bike, or Ski-erg - 2 sets:  :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats (15/10#) - 1 set:  10 snatch deadlifts (empty barbell) - 10 snatch deadlifts to mid-thigh - 10 snatch deadlift and shrugs - 10 muscle snatches - 10 overhead squats - 10 hang squat snatches - 10 squat snatches –

Strength – Snatch / Clean / Jerk (you choose) - 5 reps x 4 sets at 50-60% - 4 reps x 3 sets at 60-70%

Heaviest Load

WOD  - 10 Min AMRAP
Burpee box jump-overs L3-24/20” L2-20/16” L1-18/12”

Total Reps

Post WOD - 2 sets:  :30 foam roll IT band/leg - :30 lacrosse ball roll/foot