Friday 11.4.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

3 inchworms w push-up

3 burpee

5 KB DL

5 KBS

5 Air Squats

3 Jump Squats

Then…

3 min Coach led Front Rack Mobility

Then..

Burgener Warmup

STRENGTH

Pick One:

BB Snatch

5@75

3@85

1+@95

Or

DB Snatch

3×10

WOD

12 min AMRAP

1 Power Cleans (Rx+ 135/95) (Rx 95/65) (Fit 64/45)

1 Bar Facing Burpee

2 Power Cleans

2 Bar Facing Burpees

3,3

4,4

5,5

Etc.. Add one rep every round for 12 min

OPTIONAL POST WOD

5 min bike for cals @ RPE 8