WED 8/28/24 WOD

Warm Up - 2 sets:  20 jumping jacks - 10 leg swings/leg - 20 walking lunge steps - 100-meter jog - 10 PVC pass throughs - 5 sets:  3 snatches, cleans, or jerks – 2 Min per set – Build in load –

Strength - Snatch or Clean - 5-5 at 50-60% - 4-4-4 at 60-70% - 3-3 at 65-75%

WOD

21-15-9
Hang power snatches L3-115/75# L2-95/65# L1-55/35#
Box jumps L3-24/20” L2-20/16” L1-16/12”

For time

Post WOD - 1:00 foam roll calves-1:00 foam roll quads