Friday 8.6.21

by Spearfishyoga

WARMUP

3x

1 min cardio

10 Air Squats

5 OH Press with Plate

5 Plate Thrusters

5 PVC Hip Hinge

5 PVC Passthroughs

Then….

Barbell Warmup + Hang Power Snatch

STRENGTH

Deadlift

10 sets of 2

Build in weight.

WOD

**if you are really sore, feel free to take this WOD at about 70%

12 min AMRAP

5 Hang Power Snatch (Rx+ 125/85) (Rx 95/65) (Fit 65/45)

10 Cal Bike

15 Wallballs (Rx+ 20/14 to the 11’/10’) (Rx 20/14) (Fit 14/10)

OPTIONAL POST WOD

3 Rounds for Quality

5 Strict T2B (or practice kipping)

10 Barbell Good Mornings

15 GHD Sit-ups

20 Russian Twists

30 sec Bear Plank