Wednesday 8.10.22

by Spearfishyoga

WARMUP

8 min AMRAP

1 min cardio

5 KB Deadlift

5 KB Swings

10 DB Press

Then..

BB Warmup + DL + HPC + PJ

STRENGTH

EMOM x 10

1 Deadlift + 1 Hang Power Clean + 1 Push Jerk

*Use about 70-80% of your Jerk weight for all sets

WOD

5 Rounds on the 3:00

1 Round of DT

Row for cals in remaining time.

*Score is total calories

“DT”

12 Deadlift 155/105

9 Hang Clean

6 Shoulder to Overhead

OPTIONAL POST WOD

Sled Push/Pull x 5 (heavy)

Rest as needed between sets