12/4/24

Warm Up:

Warmy+

4×4 Front squat + run down and back

Xfit WOD:
30 Power Clean (95/65)
30 You-Go, I-Go Bar Facing Burpees
Plate push down and back

20 Power Clean (95/65)
20 You-Go, I-Go Bar Facing Burpees
Plate push down and back

10 Power Clean (95/65)
10 You-Go, I-Go Bar Facing Burpees
Plate push down and back

1 Min Rest

10 Thrusters (95/65)
10 Pull-Ups
Plate push down and back

20 Thrusters (95/65)
20 Pull-Ups
Plate push down and back

30 Thrusters (95/65)
30 Pull-Ups
Plate push down and back

Couch stretch 2×1, both legs and 3-minute bottom position squat hold, while holding 15# plate