Friday 3.18.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

3 inchworms

3 burpees

5 Box Steps/Jumps

5 KB Deadlift

5 KB Swings

5 DB Strict Press

Then…

BB Warmup + Push Jerk

STRENGTH

Deadlift

Build to Heavy Set of 5
Then…
1×10 @ 90% of Heavy 5
1×10 @ 80% of Heavy 5

WOD

5 Rounds:
12 Deadlifts (Rx+ 115/75) (Rx 95/65) (Fit 75/55)
12 Bar-Facing Burpees

Directly Into…

5 Rounds:
9 Back Squats (if putting the bar on your back makes you uncomfortable, so front squats at a lighter weight)
9 Box Jumps 24/20

Directly Into…

5 Rounds:
6 Push Jerks
6 Burpee Box Jumps

STRICT Time Cap: 30 Minutes – scale back by rounds in each section, if needed, to make sure you do a little of everything

OPTIONAL POST WOD

**Technique Work – go light and work on form- 3x

5 Power Snatch + 5 OHS