Monday 1.25.21

by Spearfishyoga

GROUP PREP

5 min Bike or Row
5 Scap Retractions
5 Strict Pull-Ups
25ft Kettlebell Suitcase Carry/side
25ft Single Kettlebell Overhead Carry/side

10 Air Squats

10 Push up to Downdog

Barbell Warmup + Deadlift + Hang Clean + Push Jerk

STRENGTH

Stamina Squats
On the Minute x 14 (7 Rounds):
Min 1 – 2 Front Squats
Min 2 – 4 Back Squats

At 75% of your 1RM FRONT Squat

WOD

AMRAP 15:
12 Box Jumps 24/20
12 Deadlifts 155/105
9 Burpees
9 Hang Power Cleans
6 Bar Muscle-Ups
6 Push Jerks

MOBILITY

Thread the Needle

Lying Front Rack Stretch

Lying Shoulder T Stretch

OPTIONAL POST WOD

Gymnastics Conditioning
10 Rounds For Time:
3 Ring Dips
6 Strict Handstand Push-Ups

12:00 Time Cap