Friday 5.20.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

10 KB Deadlift

5 Burpees

5 Ring Rows

3 Kip Swings

3 Pull-ups

1 Burpee Pull-up

Then..

BB Warmup + 3 Position Power Snatch

STRENGTH

3 Position Power Snatch
-Find a heavy weight for the day
*High Hang, Hang, Floor

WOD

21-15-9 For Time:
Burpee Pull Up
Deadlift (Rx 265/185) (Fit 185/125)
Calorie Bike
Goal- Sub 12 minutes

*Start in different places so everyone can burpee pull-up. If you do ring rows, do all of your burpees first, then all of your ring rows.

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

OPTIONAL POST WOD

3 Rounds for Quality

10-20 Alt Vups

50ft Farmers Carry