Wednesday 8.17.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

5 KB Deadlift

5 KB Swings

10 PVC Passthroughs

10 PVC OHS w/ pause

Then..

BB Warmup + Power Snatch + OHS + Squat Snatch

STRENGTH

Snatch w/ a Pause

3-3-2-2-1

:03 sec pause in the receiving position. Your choice of power or squat snatch.

WOD

21-15-9

Cal Bike

Deadlift (Rx+ 315/225) (Rx 225/155) (Fit 135/95)

*Goal: sub 8 min

STIMULUS:
Duration: Short
Weight: Heavy
Skill: Low
Volume: Low

OPTIONAL POST WOD

Tabata Sit-ups

4 min: 8 rounds :20 work/:10 rest