Workout of the Day: Thursday, 9.28.17

WORKOUT OF THE DAY:    

MOVEMENT PREP:

Foam Roller/Barbell Overhead Stretch x 1min
Barbell Quad Mash x 1min

2 sets:
10 Pause Squat
10 Reverse High Step Lunge
10 Cossack Squat
10 Spiderman Step

STRENGTH:
A. Snatch Balance + OHS (1+2)
x 5-7 sets

-rest 1-2min between sets

-Prioritize speed under the bar and catching in a squat. 

CONDITIONING:

15min EMOM:
A1. Pistols x 2/side @22X2
A2. 1-arm, 1-leg plank x :10/side
A3. Lateral Box Jump x 2/side
A4. Box HSPU + Shoulder Taps (3 + 4/side)
A5. Single-arm Bar hang x :07/side

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

Justin McClintock