Monday 3.8.21

by Spearfishyoga

Happy birthday Amber!!

GROUP PREP

3 min cardio

1 min jump rope

10 leg swings

10 worlds greatest

10 banded side steps

10 deep squat to hamstring stretch

10 PVC Passthroughs

10 PVC Hip Hinge

10 PVC OHS

STRENGTH

Back Squat
10-8-6-4-2 @ 55-65-75-85-90

Rest 2:00 between sets

WOD

AMRAP 15:
25 Overhead Squats 75 / 55 lb (Fit: Front Squat)
20 Single Dumbbell Hang Clean and Jerks 50 / 35 (Fit 35/25) – Break up anyway you want
15 Toes to Bar

MOBILITY

Couch Stretch

Pigeon Pose

Forward Fold

OPTIONAL POST WOD

Snatch Technique – Part A
3 Sets:
1 Snatch Grip Push Press
1 Snatch Grip Push Jerk
1 Snatch Balance

Snatch Technique – Part B
3 Sets:
1 High Hang Squat Snatch
1 Hang Squat Snatch