Friday 7.30.21

by Spearfishyoga

WARMUP

3x

2 minutes Cardio

10 Hip Hinge

10 DB Cleans

Then…

Barbell Warmup + Power Cleans + Squat Cleans

STRENGTH

Deadlift 10-8-6-4-2

Start at 40-50% and build to 80-90%

WOD

*Athletes Choice on Weight today. 2 Scores today: Weight chosen and time it takes to complete the WOD.

1-10 Deadlift

10-1 Squat Cleans (Fit Power Cleans)

*Do 1 Deadlift and 10 Squat Cleans, then 2 Deadlifts and and 9 Squat Cleans, 3 Deadlift and 8 Squat Cleans, etc. until you get to 10 Deadlift and 1 Squat Clean.

OPTIONAL POST WOD

3 Rounds:

20 Russian Twists

20 Mountain Climbers

20 Heel Taps