Wednesday 7.21.21

by Spearfishyoga

WARMUP

3x

1 min cardio

10 World’s Greatest

10 Air Squats

5 Strict DB Press

Then..

BB Warmup + Hang Clean + Push Press

STRENGTH

Back Squat

5-4-3-2-1

Build to a heavy single. Take a few warmup sets before starting with the moderate/heavy set of 5.

WOD

15 min AMRAP

Rx+ 135/95 Rx 95/65 Fit/Teen 65/45

1 Hang Power Clean + 1 Shoulder to Overhead + 1 Front Squat

Then 2 Hang Power Clean + 2 Shoulder to OH + 2 Front Squat

Then 3+3+3 etc. – adding 1 Rep per movement for 15 min.

OPTIONAL POST WOD

3x

:10 Ring Support L Sit (or box support)

:20 Side Plank

:20 Side Plank

:40 Wall sit + bicep curls

:30 Rest