Wednesday 3.9.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

10 banded side steps

5 KB Deadlift

5 KBS

5 Sit-ups

5 Scap Retractions

3 Kip Swings

3 T2B

Then…

Burgener Warmup w/ Cleans

STRENGTH

Power Clean

Build to Heavy Set of 10
Then…
1×10 @ 90% of Heavy 10
1×10 @ 80% of Heavy 10

WOD

AMRAP 9:
21 Deadlifts 115/85
15 Toes To Bar
9 Power Clean

Rx+ Squat Cleans

OPTIONAL POST WOD

On the 2:00 x 5 Sets:
1 Unbroken Set of Chest to Bar Pull-ups
Recovery Row With Remaining Time