THU 3/19/26 WOD

Warm Up - 1:00 air bike - :30 burpee - :30 box step-overs - 1:00 air bike - :30 burpee box step-overs - 1:00 air bike - :30 burpee box jump-overs – Power cleans:  5 clean deadlifts - 5 muscle cleans - 5 tall power cleans – 5 hang power cleans – 5 power cleans – Build up:  3 sets:  3 power cleans - 3 burpee box jump-overs — Increase load and height to workout standards - 1 set:  5 burpee box jump-overs - 5 power cleans - 10/8 calorie air bike– Use workout variations.

WOD

9-15-21-15-9 L2-same L1-9-12-15-12-9
Burpee box jump-overs L3-24/20” L2-20/16” L1-16/12”
Power cleans L3-135/95# L2-95/65# L1-45/35#
– Complete 30/20 calories on the air bike after each round.

For time (28 min cap)

Post WOD - 1:00 foam roll IT band/leg - 1:00 kettlebell calf smash/leg