Friday 12.30.22

by Spearfishyoga

*Nutrition Talk on Sunday at 2pm w/ Gary

*Weigh-In on Sunday 1/1 from 1-2pm

*Nutrition Challenge starts on Monday!!

WARMUP

10 min AMRAP

1 min cardio

3 wide leg inchworms

3 up dog to down dog

10 PVC Passthroughs

10 PVC OHS

10 warrior squats

Then…

10 Bottoms Up KB Press (per side)

5 IYT

Then…

BB Warmup

STRENGTH

5 EMOM

2 Snatch Pull

5 min EMOM

1 Power Snatch

5 min EMOM

1 Overhead Squat (make sure the power snatch and OHS are two separate movements)

5 min EMOM

1 Squat Snatch

**Feel free to sub power clean, front squat, squat Clean in place of the snatch.

WOD

15 AMRAP
15/13 Cal Bike
10 Push Up (Rx+ Ring Pushups)
5 Squat Snatch (Rx+ 135/95) (Rx 95/65) (Fit Front Squats)

**Scale to DB snatch, power cleans or squat cleans if needed

Duration: Moderate
Weight: Moderate
Skill: High
Volume: Moderate