Wednesday 3.23.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

5 Scap Retractions

3 Kip Swings

3 T2B

3 Pull-ups

Then…

Burgener Warmup

STRENGTH

Power Snatch

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

WOD

AMRAP 5:
Toes to Bar

On the Minute [Starting at 0:00]:
9 Deadlifts 185/135

Rest 5 Minutes

AMRAP 5:
Chest to Bar Pull-ups

On the Minute [Starting at 0:00]:
9 Front Squats 95/65

*2 separate scores for deadlifts and front squats

OPTIONAL POST WOD

3 Rounds For Time:
400 Meter Weight Vest Run
60 Second Weight Vest Bar Hang