Wednesday 8.4.21

by Spearfishyoga

WARMUP

3x

10 Walking Lunges

5 Scap Retractions

3 Kip Swings/Pull-ups

5 Bent DB Rows

Then…

Barbell Warmup + Clusters

STRENGTH

EMOM x 10

1 Cluster (Squat Clean + Thruster)

*Go heavy if you want, or take 2-3 reps every minute instead if you are practicing the movement.

WOD

“Fran” for Heather

21-15-9

Thrusters 95/65

Pull-ups

**If you are going for the board, you must have a judge**

OPTIONAL POST WOD “Bi’s & Tri’s”

4×10-12

Biceps Curls

OH Triceps Ext.