Friday 2.21.20

by Spearfishyoga

GROUP PREP

3 min cardio

10 Air Squats

10 Worlds Greatest

15 Banded PullAparts

10 Wallballs

10 PVC Passthroughs

10 PVC OH Squats

Burgener Warmup

Barbell- 5 High Hang Power Snatch + 5 Hang Power Snatch

STRENGTH

EMOM 10 min

• 2 Hang Power Snatch

*Increase weight after 5 sets, and build to a heavy set of 2.

WOD

Start a 15 minute running clock

0:00-6:00- AMRAP

• 500m/400m Row

• 10 Hang Power Snatches

• 15 Wallballs

• 5 Hang Power Snatches

6:00-9:00 Rest

09:00-15:00- AMRAP

• 5 Hang Power Snatches

• 15 Wallballs

• 10 Hang Power Snatches

• 25/20 Calorie Bike

Rx+: Snatch 115/75 – Wallballs 25/20

Rx: 95/65 – 20/14

Fitness: 65/45 – 14/10

*2 Separate Scores. Pick a weight that you can cycle at least 5 reps when fresh. Sub in DB Snatch or KB Swings in place of Snatch, if needed.

MOBILITY

5 minutes Athlete’s Choice – ask your coach if you need ideas

OPTIONAL ACCESSORY

Midline

2 Rounds:

30 Seconds Kettlebell Russian Twist

Rest 15 Seconds

30 Seconds Weighted Superman Hold

Rest 15 Seconds

30 Seconds Medicine Ball Lateral Climbs (use a 45lb plate or DBall if you need a shorter or more stable base)

Rest 1 Minute Between Rounds