WED 3/6/24 WOD
Warm Up - 3:00 run, row, bike, or Ski-erg - 2 sets: :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats - 2 sets: 5 snatch deadlifts (empty barbell) - 5 snatch deadlifts to mid-thigh - 5 snatch deadlift and shrugs - 5 muscle snatches - 5 overhead squats - 5 hang squat snatches - 5 squat snatches –
Strength – Snatch or Clean (you choose)
5-5-5-5 (50-60%)
4-4-4 (60-70%)
WOD (15 Min Cap)
400-meter run L2-300m L1-200m
21 knees-to-elbows L2-21 knees to armpits L1-21 knees as high as possible
12 double-dumbbell hang squat cleans L3-50/35# L2-40/25# L1-30/15#
3 Rounds for Time
Post WOD - 1:00 banded shoulder stretch/side or 2:00 accumulated bar hang (you choose)