Friday 8.12.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

10 KBS (light)

10 Plate Thrusters

10 halos

3 inchworms w push-up

3 Burpees

Then…

BB warmup + Snatch Grip DL + Power Snatch

STRENGTH

EMOM x 10

1 Snatch Grip DL + 1 Power Snatch

*All sets at 70-80%

WOD

For max reps:

3 Rounds:

Min 1: Russian KB Swings 53/35

Min 2: Wallballs 20/14

Min 3: Power Snatch 75/55

Min 4: Burpees

Min 5: Rest

**Goal is light weight today, for a high volume off reps! Scale up or down as needed, but choose a weight that you could work at least :50 sec on that first round without taking a break.

OPTIONAL POST WOD

Challenge:

Max time chin over the bar hold (Rx+: have a friend help you get an ab mat between your chest and the bar for a max hold, without dropping the ab mat)