WED 6/11/25 - Community Cup WOD #3

Warm Up - :20 easy row, bike, or ski - :20 moderate row, bike, or ski - :20 hard row, bike, or ski - 10 alternating Spiderman stretches - 10 PVC good mornings - 100m run - 5 inchworm + push-ups - 10 air squats - 200m run - 5 elbow-to-insteps/leg - 10 PVC front squats - Hang power cleans:  5 clean deadlifts - 5 muscle cleans - tall hang power cleans - hang power cleans - Front squats:  ¼ squat - ½ squat - full squat x 3 - 5 front squats - Build up:  Front squat 5-4-3 - Hang power clean 5-4-3

WOD

20 Min to heaviest
1 rep-max front squat
1 rep-max hang power clean

Post WOD - 2 sets:  :30 Samson stretch/side - :30 elevated pigeon stretch/side