Friday 3.6.20

by Spearfishyoga

GROUP PREP

2 min ski or row

10 Leg Swings

10 Air Squats

30 sec Prying Goblet Squat

10 Warrior Squats (use the KB)

Burpee + Broad Jump (down)

Spider-Man’s (back)

Ankle Dorsiflexion

10 PVC Passthroughs

Shoulder Mobility

10 PVC OH Squats

Barbell Warmup + 5 Power Snatch + 5 OH Squat

STRENGTH

• 3×2  Overhead Squat

• 3×1  Overhead Squat

add 5#-20# to last Double/Single load

WOD

9 min AMRAP

• 3 Power Snatches (Rx+ 115/80) (Rx 95/65) (Fit 65/45)

• 6 Overhead Squats (same weight)

• 9 Box Jumps (Rx+ 30/24) (Rx 24/20) (Fit – you must jump onto a stack of 45lb plates)

• 12 Pull-ups (Rx+ C2B) (Fit Jumping Pull-ups)

*Target is 4+ rounds

NOT OPTIONAL- POST WOD

60 Unbroken KB Swings with the same weight you used for the 50 Unbroken last time. If you couldn’t go unbroken last time, try 50 again or drop your weight.

NOT OPTIONAL- MOBILITY

10 minutes of Foam Rolling as a group