Tuesday 3.2.21

by Spearfishyoga

GROUP PREP

3 min cardio

10 leg swings

10 worlds greatest

10 air squats

10 banded side steps

10 sit-ups

10 box steps

10 halos w/ plate

10 plate thrusters

10 light DB snatch

5 wallballs

STRENGTH

Back Squat
10-8-6-4-2:

Rest 2:00 between sets

Percentages based off 1RM Back Squat:
Set 1 – 10 Reps @ 55% of 1RM Back Squat
Set 2 – 8 Reps @ 65% of 1RM Back Squat
Set 3 – 6 Reps @ 75% of 1RM Back Squat
Set 4 – 4 Reps @ 85% of 1RM Back Squat
Set 5 – 2 Reps @ 90% of 1RM Back Squat

WOD

AMRAP 15:
21 Sit Ups (Rx+ GHD Sit ups)
18 Single Dumbbell Alternating Power Snatches (50/35) (Fit 35/25)
15 Wallballs (20/14) (Fit 14/10)
12 Single Dumbbell Alternating Box Step UPS (24/20)

MANDATORY MOBILITY

Tspine Mobility

Banded Shoulder Distraction

OPTIONAL POST WOD

Snatch Technique
5 Sets:
2 Snatch Balances
1 High Hang Squat Snatch
Rest as needed between sets