WED 3/13/24 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 squats1 set:  10 snatch/clean deadlifts (empty barbell) - 10 snatch/clean deadlifts to mid-thigh - 10 snatch/clean deadlift and shrugs - 10 muscle snatch/clean - 10 overhead/front squats - 10 hang squat snatch/clean - 10 squat snatch/clean –

Strength – Snatch or Clean – 5-5-5 (50-60%) 4-4-4-4-4 (60-70%)

WOD
15 dumbbell push presses L3-50/35# L2-40/25# L1-30/15#
50-ft dumbbell front rack walking lunges L2-same L1-25ft dumbbell front rack walking lunges
50 double-unders L2-15 DUs/Attempts L1-50 singles
– Use two dumbbells –

3 Rounds for Time

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