FRI 4/12/24 WOD

Warm Up - 1 set:  :20 jump rope - 10 alternating scorpion stretches - :20 jump rope - 10 deadlifts (35/45 lb) - :20 jump rope - 10 alternating Spiderman stretches - :20 jump rope - 10 clean pulls (35/45 lb) - :20 jump rope - 10 good mornings + vertical jump - :20 jump rope - 10 muscle cleans (35/45 lb) - :20 jump rope - 10 burpee broad jumps - :20 jump rope - 10 power cleans (35/45 lb) –

WOD
21 power cleans L3-155/105# L2-115/75# L1-65/35#
400-meter run L2-300m L1-200m
Plank hold for time equal to run time 

3 Rounds for Time

Strength – Front Squat – 3-3-3-3-3+ (2 min per set)

Post WOD - 1:00 foam roll calves - 1:00 cobra stretch