Friday 4.22.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

:30 Jump Rope

10 Plate Thrusters

10 Halos

10 PVC Passthroughs

10 PVC OHS

3 Scap + 3 Kip + 3 T2B

Then…

:30 Deep Squat Hold

:30 Warrior Squats

Then…

Burgener Warmup

STRENGTH

Snatch OTM x 9 min
Min 1: 3 @ 70%
Min 2: 2 @ 80%
Min 3: 1 @ 90%
//repeat cycle 3 times//

*Do Squat Snatch if you are able- Power Snatch or Power Clean for a Scaling Option

WOD

AMRAP 12 min:
4 Thruster (Rx+ 135/95) (Rx 95/65) (Fit65/45)
6 Toes to Bar
24 Double Unders

STIMULUS:
Duration: Moderate
Weight: Moderate
Skill: Moderate
Volume: Moderate

OPTIONAL POST WOD

For Quality:
15-12-9-6-3
Unbroken Handstand Push Up
D-Ball Ground to Over the Shoulder