Workout of the Day: Thursday, 10.19.17

DualSAHS.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Foam Roller/Barbell Overhead Stretch x 2 min

2 rounds:
10 Goblet Pause Squat
10 KB Halo (5/direction)
10 SA KB Swing/arm
10 Half-Kneeling KB Press (5/arm)
10 KB Plank Pull-under

STRENGTH:
5 sets:
Snatch (pause 2" off ground) x 2
--starting at 65-70%, build over 4 sets

CONDITIONING:
12min EMOM:
min 1- Max Pistols
min 2- 1-arm Back-to-Wall Handstand Hold x :10/arm
min 3- Max Strict Ring Dips
min 4- Single Leg Box Jump x 3/side

Score: Total reps across 3 rounds

--If you miss ROM, including lock-out, don't count your ring dips or pistols. Modify as necessary. Hold the standard.

OPTIONAL FINISHER:
3 sets:
Single Arm Ring Row x 10
Ring Plank x :30
I, Y, T x 10/each

Justin McClintock