THU 9/18/25 WOD

Warm Up – 2 sets:  3 Spiderman stretches/leg - 10 alternating hamstring scoop stretches - 20 banded side steps (moving right/left) - 3 sets:  Row, ski or bike - :30 easy pace - :20 moderate pace - :10 fast pace - 10 air squats - 5 hanging knee raises on the pull-up bar - 10 kip swings on the pull-up bar - 10 air squats - 10 knees-to-chest - 10 air squats - 10 toes-to-bars – Bar warmup:  2 sets:  5 hang pwr cleans – 5 push jerks – 5 hang clean and jerks – 5 back squats – T2B:  5 kips – 5 knees to 90 – 5 knees to armpits – 5 T2B – Build up:  Hang Clean & Jerk + Back Squat – 3-3-3 – Clean:  2-2-2

WOD – 10 Min AMRAP
5 hang clean and jerks L3-115/80# L2-85/60# L1-45/35#
10 back squats L2- same L1-air squats
15 toes-to-bars L2-15 K290 L1-15 sit ups

-Then-

On a 5:00 clock:
Find a 1-rep-max clean

-Rest 5 Min-

Strength - Every 20 sec

1 Squat Clean @ 60% of 1RM

Post WOD - 2 sets:  :30 cobra stretch - :30 elbow-to-instep/side