Friday 11.20.20

by Spearfishyoga

GROUP PREP

5 min cardio

5 Air Squats

5 Narrow Air Squats

20 Banded Pullaparts

10 PVC Rotation

10 PVC Hip Hinge

Barbell Warmup + Hang Clean + Power Clean + Squat Clean

STRENGTH

Deadlift

Off of your 90% training max

5@65%

5@75%

5+@85% (as many as you can get with good form)

WOD

Every 30 seconds for 20 mins (40 Reps)

1 Clean (any variation)

*Score is weight used. If weights are changed during the 20 min, score is your lightest weight used.

MOBILITY

5 min Coach led stretch