WED 2/28/24 WOD

Warm Up

3 sets:
:20 alternating Spiderman stretches
:20 up-downs
:20 PVC pass-throughs
:30 rest
3 sets:
:20 air squats
:20 burpees
:20 PVC shoulder presses

Empty Bar

5 Clean DL-5 muscle cleans-5 front squats-5 squat cleans-5 push presses-5 push jerks-5 split jerks-5 clean and jerks

Build up - 2 clean and jerks - 3 sets

STRENGTH - Clean and Jerk

1-1-1-1-1-1-1-1-1-1 (2:30 per set)

Post WOD - 30 reach, roll and lift - 50 banded lat pull downs