Monday 5.4.20

by spearfishyoga

GROUP PREP

2 Rounds:

30 Seconds Each:

1. Easy-Moderate-Hard Row

3. Push-up to Down Dog

4. Alternating Worlds Greatest

5. Bent rows w/ empty barbell

Barbell Warmup + 5 Thrusters

STRENGTH

Front Squat + Thruster Complex

On the 1:30 x 5 Sets:

1 Pausing Front Squat

1 Front Squat

1 Thruster

Build to Heavy Complex

STIMULUS

• This barbell complex is designed to train your technique and power in the front squat and thruster

• The bar comes out of the rack for each set

• Each set is meant to be completed without dropping the bar

WOD

3 Rounds:

30/20 Calorie Row

15 Bent Barbell Rows (95/65) (Fitness 65/45)

Directly Into…

3 Rounds:

20 Alternating Dumbbell Snatches (50/35) (Fitness 35/25)

15 Thrusters (95/65)

STIMULUS

• Should take 15-22 minutes to complete

• Choose a dumbbell weight that allows you to complete the 20 snatches with 1 break

• Choose a thruster weight that allows you to complete the 15 reps within 2 sets

MOBILITY

Pike Stretch

Child’s Pose