Workout of the Day
EMOM x 6 MINUTES
5 Snatch Grip Behind the Neck Push Jerk*
-Rest 2:00-
EMOM x 6 MINUTES
3 Hang Power Snatch**
*Option to build weight every other round. Build to a Moderate weight.
**Option to build weight every other round. Build to a Moderate-Heavy weight.
(Score is Weight)
Movements:
Hang Power Snatch | Power Clean and Push Jerk | Power Snatch | Push Jerk | Snatch
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AMRAP x 13 MINUTES
Max Hang Power Snatch (95/65)|(65/45)*
*Each break complete 15 Plate Ground to Overhead (20/10) + 30 Double Unders. If bar stops below the shoulders the set is over.
(Score is Reps)
KG BB: (42.5/30)|(30/20)
Movements:
Hang Power Snatch | Jump Rope (Double Unders) | Power Snatch | Snatch
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FOR RECOVERY
2:00 Foam Roll Lat (R)
2:00 Foam Roll Lat (L)
1:00 Wall Press
(No Measure)
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At Home
4 SETS FOR QUALITY
12/12 Single DB Crossbody Romanian Deadlifts
20 Alt Cossack Squats
-12:00 Time Cap-
(Score is Weight)
Movements:
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VIDEO: https://vimeo.com/611314569/4b7e420a08
ON A 5:00 RUNNING CLOCK
2:00 Cardio Choice
10 DB Suitcase Lunges
10 DB Curl to Press
10 Up-Downs
(No Measure)
Movements:
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3 SETS FOR MAX REPS
1:30 – Max Alt Single DB Up-Downs
-Rest :30-
1:30 – Cardio Choice
-Rest :30-
1:30 – Max Weighted Sit-Ups
-Rest :30-
(Score is Reps)
Movements:
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5 SETS
:30 Flutter Kicks
:30 Superman Hold
-Rest as Needed b/t Sets-
(No Measure
MOBILITY VIDEO:
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