TUE 4/21/26 WOD

Warm Up - 100-meter jog - 10 arm swings across - 10 arm swings overhead - 10 torso twists - 20 alternating hamstring scoops - 20 high knees - 20 butt kickers - :30 jumping jacks - - :30 up-downs - :30 burpees - 100-meter run – Empty bar:  10 front rack elbow raises – 10 back rack elbow raises – 5 clean deadlifts – 5 muscle cleans – 5 push presses – 5 power cleans – 5 push jerks – Build up:  Clean & Jerks – 5-5-5

WOD
On a 1:00 clock:
100-m sprint L2-same L1-50m run
Max clean and jerks L3-115/75# L2-95/65# L1-45/35#
– Rest 3:00 between rounds.

8 rounds for Total reps

Post WOD - Hamstring scoop stretch - Walking quad stretch - Spiderman lunges – 25 ft out and back of each. - 1:00 forearm floor stretch - 1:00 scorpion stretch