Monday 9.28.20

by Spearfishyoga

WARMUP

Bike Or Row 3xs:
-:45sec Easy
-:15sec Hard

10 Passthroughs + 10 Hip Hinge

2xs:
-10 Scap Retractions
-10 Scap Push Ups + 5 Pushups
-5 Kip Swings + 3 Pull-ups/Ring Rows

Barbell Warmup
+5 Hang Power Clean
+5 Front Squats

STRENGTH

Front Squat 5-3-1-3-5 @ 85%-90%-95%-90%-85%

Hang Power Cleans 3 sets of 3, working up to your workout weight

WOD

5-4-3-2-1
-Hang Squat Clean (185/135)
-Bench Press
-Muscle Up
Goal: Sub 9 min

MOBILITY

Foam Roll Lats, Lacrosse smash pecs and shoulders