MON 7/7/25 WOD

Warm Up - 10 calf raises - 10 plate toe taps - 10 step-ups - 10 drop-and-lands off of the plate - 5 step-ups + squat landing/leg - 10 box jumps + step-down (alternating step-down leg) - 5 box jumps + squat landing - 5 box jumps + slow rebound - 5 box jumps - Empty bar:  10 clean deadlifts - 8 clean pulls - 6 power cleans - 5 touch-and-go power cleans from mid-shin - 5 jump and lands (no bar; hands at shoulders) - 5 jump, punch, and lands with arms extended overhead (no bar) - 5 push jerks - 5 clean and jerks - Clean & Jerks:  3-3-3

Strength - Clean & Jerks - 3-3-2-2-1-1

WOD
300/250m row L2-250/200m L1-200/150m
5 power cleans L3-185/125# L2-135/95# L1-45/35#

5 Rounds for Time

Post WOD - 200m jog - 1:00 hamstring stretch/leg - 1:00 forearm stretch/arm