Workout of the Day: Tuesday, 8.29.2017

AdamSnatch.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Lax Ball Lats/Teres 1min/side
2 rounds:
30' Slow Bear Crawl
30' Elephant Walk
30' Lateral Lunge
30' High Knees
5/side Single Arm Russian KB Swing
5/side Single Arm KB Clean
5/side Single Arm KB Press

STRENGTH:
A. Every 90 seconds x 6
Clean Pull + High Hang Squat Clean (2+2)

B. L-seated Double KB Press x 8 x 3 sets
-no leaning back, perfect OH form

CONDITIONING:
3 rounds:
18 Russian KB Swing (24kg/16kg)
18 Wall Balls (20/14, 10'/9') (11'/10')**

at 6:00
3 rounds:
12 High Step DB Walking Lunge, suitcase style (45/20)
12 Burpees

at 14:00
4min AMRAP:
6 DB Push Press (45/20)


6 C2B Pull ups

OPTIONAL FINISHER:

3 sets:

12 Hammer Curl

12 Rear Delt Fly

12 JM Press

WODJustin McClintock