Wednesday 5.18.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

1 min jump rope/double under practice

10 Deep Squat to Hamstring Stretch

10 Samson Lunges

10 DB Press

Then…

BB Warmup + 3 Position Clean + Push Jerk

STRENGTH

3 Position Clean and Jerk:
-Take 15 min to find a heavy weight for the day
*High Hang, Hang, Floor

WOD

4 Rounds For Time:
60 Double Under
30 Air Squat
15 Power Cleans (Rx 135/95) (Fit 95/65)
Goal: Sub 2:30 for each round

STIMULUS:
Duration: Moderate – Long
Weight: Moderate
Skill: High
Volume: High

OPTIONAL POST WOD

800m Run

*Add a weight vest, if you’d like