Friday 7.23.21

by Spearfishyoga

WARMUP

3x

1 min cardio

10 PVC OHS

3 Burpees

5 DB Thrusters (light)

5 Box Step/ Jumps

:20 Deep Squat Hold (arms in air)

Then

BB Warmup + Snatch + OHS

STRENGTH

E2MOM x 5 (10 Min)

1 Snatch + 2 Overhead Squats

*You can do a Power Snatch or Squat Snatch. If you have shoulder issues, feel free to do 1 Power Clean + 2 Front Squats.

WOD

“Rahoi”

AMRAP 12 Min

12 Box Jumps 24/20

6 Thrusters 95/65

6 Lateral Burpees over the Bar

OPTIONAL POST WOD

100ft Single Arm OH Carry

50 Russian Twists

20 Vups