THU 4/30/26 WOD

Warm Up - 2 sets:  :30 jumping jacks - 10 alternating reverse lunges - :30 Cobra stretch to downward dog - 10 goblet good mornings – 100ft DB or KB overhead walk  (Rt/Lt) - 2 rounds for max reps:  :30 single-unders - :30 rest - :30 double-unders - :30 rest - :30 triple-unders - :30 rest – Push jerk:  5 clean deadlifts – 5 muscle cleans – 5 power cleans - 5 push presses – 5 (No bar) Push Jerks – 5 Push jerks – Build up:  2 sets:  1 hang power clean + 1 power clean + 3 push jerks - 10 double-unders - 1 hang power clean + 1 power clean + 3 push jerks - 10 double-unders – 1 power clean + 3 push jerks - 1 power clean + 3 push jerks - 1 power clean + 3 push jerks – Build to workout weight or slightly heavier –

WOD
10-8-6-4-2
Push jerks L3-185/125# L2-135/95# L1-55/35#
100-80-60-40-20
Double-unders L2-1/2 reps DUs L1-Single unders

For time (10 Min Cap)

Strength – Front Squat - 10-8-6-3-3-3-3-3 (3 Min per set)

Post WOD - 1:00 calf smashing/side - 1:00 foam roll lats/side

Strength – Front Squat - 10-8-6-3-3-3-3-3 (3 Min per set)