Wednesday 1.18.22

by Spearfishyoga

WARMUP

8 min AMRAP

1 min MODERATE/HARD cardio

10 Walking Lunges

5 KB SDHP

5 KB Swings

5 KB Goblet Squats

Then…

1 min Front Rack Mobility

Then… Burgener Warmup for Cleans

STRENGTH

BB Romanian Deadlift

3×10

Kossack Squats (no weight or weighted)

3×10

WOD

3 Rounds:

10 Hang Power Cleans (Rx 95/65) (Fit 55/45)

20 Front Rack Lunges

30 Wallballs (Rx: Men 11ft/ Women 10ft)

Rest 1 min between rounds

**Rx+ Overhead BB Lunges

OPTIONAL POST WOD

25’ Shuttle Sprint x 20-30