Workout of the Day: Thursday, 8.24.17

TripleSnatch.JPG

WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Hip Extension x 1 min/side

2 rounds:
PVC Pass Through x 10
PVC Around the world x 5/direction
PVC Jump Squat x 10
PVC Back Rack Forward Lunge x 5/leg
PVC Muscle Snatch x 10
PVC OHS x 10
PVC Snatch grip squat press x 10

STRENGTH:
A. 6 sets:
Every 90 seconds--
2-position Pause Snatch (pause 1" off ground, then pause just above knee) x 2
-start at 55-65% of 1RM Snatch
-all snatches caught in full squat

3 sets:
B1. 16 DB Walking Lunge
-no rest, immediately into:
B2. 8 DB RDL


CONDITIONING:
For time: (17min time cap)
15 Power Snatch (95/65)*(135/95)**
Run 1 mile
15 Power Snatch (95/65)*(135/95)**

OPTIONAL FINISHER:

3 sets:
1-arm, 1-leg plank x :10/side
Pancake Stretch x :30
Active Middle Split x :30

WOD, BOARDSJustin McClintock