THU 4/9/26 WOD

Warm Up – 1:00 row - :30 pike stretch - :45 row - :30 hollow hold - :30 row - :30 Superman hold – PVC – 10 pass thoughs – 10 around the world – 10 back rack presses – 5 push jerks – Empty Bar:  3 shoulder presses – 3 push presses – 3 push jerks – Build up:  3-3-3

Strength – Push Jerk – 3-3-3-2-2-1-1 (2:30 per set)

Warm Up II – Empty bar:  3 hang dip + shrugs – 3 hang high pulls – 3 hang muscle clean – 3 hang power cleans – Toes to bar:  5 scap pulls – 5 kips – 5 kipping knees to chest – 5 toes to bar – Hang power clean build up:  5-5

WOD

27-21-15-9
Hang power cleans L3-95/65# L2-65/45# L1-45/35#
Toes-to-bars L2-Toes AHAP L1-Hanging Knees to 90

For time (12 Min Cap)

Post WOD - 1:00 alternating scorpion stretch - 1:00 seated straddle stretch (feet wide)