Workout of the Day: Thursday, 8.31.17

DubinSnatch.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. Every 2 minutes x 5 sets
Snatch Pull + Hang Snatch + OHS (1+2+1)

--65-75% of Hang Snatch

4 sets:
B1. Snatch Grip RDL x 5
B2. Pistol Practice x 1-2min

CONDITIONING:
15min EMOM
min 1. Pistols x 3/side
min 2. L-sit x :10 (toes above hip crease)
min 3. Box Pike Handstand Walk 180˚/direction + 3 shoulder taps/side

OPTIONAL FINISHER:
3 sets:
10/each I, Y, T
Pancake Stretch x :30
Active Middle Split x :30

Justin McClintock