Wednesday 11.9.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

10 Worlds Greatest

10 walking Samson lunges

5 KB Deadlift

5 KB Swings

5 KB Goblet Squats

10 DB Press

Then..

Coach led BB Warmup

STRENGTH

Clean (power or squat) – training max

5@40

5@50

5@60

WOD

DT with a Spin

5 Rounds:

15 cal bike

12 Deadlift 155/105

9 Hang Power Clean

6 Push Jerk

Goal: sub 12min

OPTIONAL POST WOD

3x

5-10 Barbell Rollout

10 Pallof Press (per side)