Wednesday 9.29.21

by Spearfishyoga

WARMUP

3x

1 min cardio

10 KB Deadlift

5 KB Swings

5 KB Squats

Then..

Barbell Warmup + Squat Cleans

STRENGTH

*Off of your 90% training max

Deadlift

5@75% – 3@85% – 1+@95%

Good Morning

3×10

WOD

5 Rounds for Time

7 Squat Cleans (Rx+ 155/105) (Rx 115/85) (Fit: Power Clean 95/65)

14 American KB Swings (Rx+ & Rx 50/35) (Fit: 35/25)

NOT OPTIONAL POST WOD

Foam Roll for 5-10 min