Friday 10.22.21

by Spearfishyoga

WARMUP

2x

2 min cardio

5 Deep Squat to Hamstring Stretch

10 Light DB Snatch

10 PVC Passthroughs

5 PVC OHS

5 PVC Sotts Press

Then BB Warmup + Hang Power Snatch

STRENGTH

EMOM x 10

2 Hang Power Snatch

*Build in weight or use this time to warmup for the WOD. Feel free to Squat Snatch if you want, or do 1 of each.

WOD

21-15-9

Hang BB Power Snatch 95/65

Alt. DB Power Snatch 50/35

Rx+: Hang Squat Snatch – Alt. DB Power Snatch

Fit: Power Clean 75/55- Alt. DB Power Snatch 35/25

OPTIONAL POST WOD

Tabata Cardio:

4 min: 20sec work, 10 sec rest