Wednesday 5.25.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

5 Air Squats

5 Squat Jumps

5 Box Steps/ Jumps

Then…

BB Warmup + P Clean + Squat Clean + Push Jerk

STRENGTH

3 Position Squat Clean and Jerk:
–Find a heavy weight for the day
*High Hang, Hang, Floor

**Scale to Power Clean if needed

WOD

For Time- STRICT CAP 15 min
60 Clean and Jerk (Rx 135/95) (Fit 95/65)
*At the start of each minute do 5 Box Jump Overs, starting at minute 0:00.

Goal- Sub 13-minutes

**Scaling options: start the box jumps at minute 1:00 or scale the number of box jumps to try and finish under 13.

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

OPTIONAL POST WOD

For Quality:
4 Rounds
50′ Farmers Carry (heavy)
20 Single Dumbbell Box Step Up (10 each)