WEDNESDAY | 09.20.2023

SKILL/CONDITIONING: ~15MINS

• burgener warm-up for cleans

• down & finish (speed through middle)

• elbows high & outside (keep bar close)

• muscle clean (strong turnover/fast elbows)

12-9-6-3 REPS FOR TIME:

• hang ​squat clean 115/75

• box jump 24"/20"

• 200m run after each set

POST WOD ACCESSORY:

• L-sit (accumulate 5mins total)

- POST YOUR RESULTS TO COMMENTS. #WOD #JUSTSHOWUP

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