Wednesday 10.6.21

by Spearfishyoga

“Your present circumstances don’t determine where you can go; they merely determine where you start.” – Nido Qubein

WARMUP

3x

1 min cardio

10 Leg Swings

5 Burpees

5 PVC Hip Hinge

5 Squat Jumps

Then BB Warmup + Power Clean + Jerk

STRENGTH

Off of your training max

Deadlift

5@40% – 5@50% – 5@60%

Good Mornings (go light)

3×10

WOD

For Time:

12-9-6-3

Hang Power Clean (Rx+ 185/125) (Rx 155/95) (Fit 95/65)

Lateral Burpees over the bar

Rest 2 min

12-9-6-3

Push Jerk

V-UPS

Rx+ must complete 5/3 Bar Muscle Ups as a Buy- Out

**Goal sub 22 min. Scale accordingly

NOT OPTIONAL POST WOD

Foam Roll 5-10 min