Friday 12.3.21

WARMUP

10 min AMRAP

1 min Cardio

3 inchworms w/ Push-up

5 KB Deadlift

5 KB Swings

5 KB Goblet Squats

5 Ring Rows

5 Sit-ups

Then…

10 PVC Hip Hinge

10 PVC Passthroughs

BB Warmup + Power Clean + Squat Clean

STRENGTH – Barbell Cycling

Squat Clean or Power Clean

4 sets of 5

*Pick a light to moderate weight to start, and build each set. These are meant to be cycled, not dropped each rep.

WOD

Rx+ & Rx

15-12-9

Power Clean Rx+ 185/125 – Rx 155/105

Toes to bar

Handstand push-ups (Rx+ Strict HSPU)

Fit:

15-12-9

Power Cleans 95/65

Sit-ups

Push-ups

OPTIONAL POST WOD

Midline 3x

50’ KB Farmers Carry

50’ BB Back Rack Carry (go heavy!)

50 BB Zercher’s Carry (go lighter than the back rack)

*You will most likely want 2 BBs set up