Monday 11.1.21

by Spearfishyoga

WARMUP

3x

1 min cardio

10 Air Squats

10 DB Upright Rows (light)

10 Alt Samson Lunges

10 Alt DB Snatch (light)

5 SA DB Overhead Squats/side (light)

STRENGTH

Back Squat

5-3-1-3-5 @ 70-80-90-80-70%

Bulgarian Split Squats

4×8

WOD

3 Rounds for Time:

6 Alt DB Power Snatch (Rx 50/35) (Fit 35/25)

4 Alt DB Squat Snatch (Fit – continue with power snatch – so you would do 10 Alt DB P Snatch)

250m Row (sub 200m Run or 250m Ski or 500m Bike)

Goal: 10 min

*For the DB Squat Snatch, you will be allowed to do a Power Snatch + Overhead Squat

OPTIONAL POST WOD

Assault Runner (or any cardio machine)

3 min @ 60% effort

2 min @ 70% effort

1 min @ 80% effort