Friday 12.4.20

by Spearfishyoga

GROUP PREP

3 min cardio

5 Inchworm w/ Push-up

10 Air Squats

10 Worlds Greatest

5 KB Hip Hinge

5 Russian KB Swings

5 American KB Swings

30 sec prying goblet squat

Take 1 minutes to practice HSPU or whatever you plan to do for the workout

Barbell Warmup + Hang Power Snatch

STRENGTH

10 Min EMOM

3 Position Power Snatch

*Use this time to warm up for the workout or find a heavy complex

WOD

4 Rounds:

3 Handstand Push-ups

5 Hang Power Snatch 115/75

7 Box Jump Overs 24/20

3 min rest, then..

4 Rounds:

7 Box Jump Overs

5 Hang Power Snatch

3 HSPU

POST WOD

5 Rounds

10 V-ups

10 Alt V-UPS

10 Sit-ups

10 Crunches

MOBILITY

Straddle, Pigeon, Couch