Wednesday 12.7.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

10 Samson Lunges w/ PVC

10 PVC OHS

10 Warrior Squats

5 Ring Rows

3 Kip Swings

3 T2B

Then…

10 PVC Passthroughs

10 Sots Press w/ PVC

:30 ankle Dorsiflexion

Then..

BB Warmup w/ Coach

STRENGTH

EMOM x 10

1 Snatch Grip DL + 1 Hang Power Snatch (below knee) + 1 OHS

*Build to a heavy complex or stay light and work on technique.

**modify to a clean complex instead

WOD

12 min AMRAP

4 Overhead Squats (Rx+ 135/95) (Rx 115/75) (Fit: Front Squats 95/65)

8 Toes to Bar

12/10 Cal Bike

OPTIONAL POST WOD

2 Rounds

10 plank shoulder taps

:20 Hollow Hold

:20 Handstand Hold

Then…

25’ Handstand Walk or 2-3 Wallwalks