Friday 4.8.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

:30 Jump Rope

10 Air Squats

10 Banded Pull Aparts

5 Push-up to Down Dog

5 Scap Retractions

3 Kip Swings

3 Toes to Bar/Vups

Then..

BB Warmup + Power Clean + Push Press + Push Jerk

STRENGTH

Power Clean and Jerk
EMOM x 10 min
-Start at 60-65% and add 5-10 lbs each min. Stop adding weight whenever needed.

WOD

15-min AMRAP:
21 Toes to Bar
15 Back Squats (Rx+ 115/75) (Rx 95/65) (Fit 65/45) – from the ground
9 Push Press
45 Double Unders
Goal- 4 + Rounds

STIMULUS:
Duration: Moderate
Weight: Light/Moderate
Skill: Moderate
Volume: High

OPTIONAL POST WOD

Grunt Work

5 Rounds For Quality:
50’ Hand Over Hand Sled Pull
50’ Heavy Farmers Carry
Goal- Just Get It Done