MON 8/11/25 WOD

Warm Up - 10 calf raises - 10 jump and land - 10 lunge steps - 10 squat jumps – 10 jump and split land (5 Rt / 5 Lt) – Empty Bar:  10 clean deadlifts - 5 clean pulls - 5 power cleans - 5 touch-and-go power cleans from mid-shin – 5 jump and lands with the bar – 5 push jerks – 5 clean & jerks - Every 1:30 for 3 sets:  1 clean and jerk – Build in load –

Strength – Clean & Jerks – 1-1-1-1-1-1 (3 Min per set)

WOD
400-meter run L2-300m L1-200m
21 med-ball cleans L3-30/20# L2-20/16# L1-14/10#
12 power cleans L3-155/105# L2-

3 rounds for time

Post WOD - 200-meter recovery walk - 1:00 couch stretch/leg