Monday 5.10.21

by Spearfishyoga

WARMUP

3x

1 min cardio

6 Alt World’s Greatest

10 Air Squats

5 Burpees (no PU first round)

6 Steps/Box Jumps

Then..

Barbell Warmup

STRENGTH

Max Reps Back Squat

Men at 1.5x Body Weight – Women at Body Weight

**The goal here is 10+ Reps, so scale the weight accordingly. Take at least 3 warmup sets (5-10 Reps), then try to hit max Reps. Little to no break at the top. Make sure to stop before failure, or have a spotter!

WOD

AMRAP 12 Min

20 Box Jumps 24/20

15 Burpees

10 Single Arm DB Hang Clean & Jerks 50/35 (Rx+ 70/50) (Fit 35/25)

*Divide the C&J however you would like

MOBILITY

Pigeon Pose on the Box

Front Rack Stretch on the Box

OPTIONAL POST WOD

Cossack Squats 3×16

GHD Hip Extensions or Weighted Glute Bridges 3×10-20