TUE 6/3/25 WOD

Warm Up - 1:00 row, easy - 10 alternating scorpion stretches - :30 plank hold - 1:00 row, moderate - 10 air squats - 5 scap pull-ups - :30 row, faster - 10 lunges - :30 mountain climbers - :30 row, fastest - 10 front-rack lunges - 5 scap pull-ups - :30 rest - Power clean + Front rack lunges:  3 clean deadlifts - 6 muscle cleans - 6 tall power cleans - 3 hang power cleans - 4 alt. front rack lunges - 4 alt. front rack lunges (add weight) - Every 2:00 for 5 sets:  1 power clean - 1 front rack lunge, right leg - 1 front rack lunge, left leg – Build in load as mechanics allow.

WOD - 10 Min AMRAP
10 alternating front-rack lunges L3-135/95# L2-95/65# L1-45/35#
10 bar-facing burpees L2-same L1-same
10 chest-to-bar pull-ups L2-chin over bar L1-ring rows

Rounds + Reps

Strength - Front Squat - 3-3-3-3-3 (3 Min per set)

Post WOD - 1:00 foam roll quads - 1:00 foam roll upper back - 1:00 foam roll lats