Friday 1.8.21

by Spearfishyoga

GROUP PREP

5 min cardio

1 min jump rope

10 Air Squats

10 burpees

Barbell Warmup + Clean

STRENGTH/SKILL

Hang Clean (power or squat)

3 sets of 10 at about 50% 1 Rep max

*These cleans are meant to be light, so you able to practice technique. Next Friday, we are doing a heavy clean workout. 😁

WOD

AMRAP 12

5 Burpees

10 Wallballs

25 Double Unders

MOBILITY

KB Calf Smash

OPTIONAL POST WOD

3 Rounds:

1 min easy cardio

1 min moderate cardio

1 min hard cardio