WEDNESDAY'S WORKOUT OF THE DAY

WARM UP
DYNAMIC STRETCHING
PVC STRETCHING

SKILL/STRENGTH
CLEAN PULLS WITH SHRUG
3-3-3
HANG CLEAN
3-3-3
SQUAT CLEAN & SPLIT JERK
3-3-3

30 Min. CAP
Start at 60% and progress to 80% of max.

STRENGTH W.O.D
6 SQUAT CLEANS #175(E) #125(E) #135(Rx) #115(Rx) #95 #75
8 TOES TO BAR
12 JUMPING AIR SQUATS

4 ROUNDS FOR TIME: 15 MIN. CAP

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