2025-05-07 WoD

WARM
200m run
2x
{
1 min row
2 inchworms
3 AirSquats
3 JumpSquats
30s bar hang
banded lat pulldowns
}

Clean & Jerk drills

MAIN

A. Build to a moderate heavy complex
{
3 HangPowerClean
2 PushJerk
}
75, 95, 115, 135, 155, 160 (1 HPC+1 Jerk on this last set)

B. (Superset w A) 5 rounds
5 strict hanging leg raise

C. 3 rounds, each a 5 min AMRAP, ~2min rest b/t
{
2 min ME row for cals
remaining 3 min: 2,4,6,8...
{
HangPowerClean+PushJerk 95#
T2B
}
}
R1: 32+37 = 69
R2: 29+31 = 60
R3: 31+26 = 57
total: 186