Wednesday 7.13.22

WARMUP

10 min AMRAP

1 min cardio

5 KB Deadlift

5 KB Swings

5 KB Squats

5 KB SDHP

Then…

BB Warmup + Squat Clean

STRENGTH – 2 parts

A) E2MOM x 4 (8 min)

Deadlift
5-5-5-5

Then..

B) EMOM x 8

1 Squat Clean

*For the Deadlift, adjust load as needed with challenging but successful work sets. Build in weight on the Squat Cleans

WOD

For Time:
21-15-9
Cal Ski Erg/Row
Squat Clean (Rx 115/75) (Fit 75/55)
Goal: Sub 7 min

STIMULUS:
Duration: Short
Weight: Light
Skill: Moderate
Volume: Low

OPTIONAL POST WOD

Midline:
3-4 Rounds
:20 sec Strict Toes to Bar
:20 sec Rest
:20 sec Hip Hinge Hold w/ Arms extended Overhead
:20 sec Rest