Workout of the Day: Thursday, 9.7.17

FredoYasHS.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:
Every 90 seconds x 6 rounds
A. High Hang Snatch + Hang Snatch (1+1)

3 sets:
B1. Snatch Grip RDL x 6
B2. Pistol Practice x 1min
B3. 1-arm OHS x 2/side

CONDITIONING:
15min EMOM:
min 1- Handstand hold x :15
min 2- Pistols x 4/side
min 3- 1-arm OHS x 3/side
min 4- L-sit x :12
min 5- Box Handstand Walk + Shoulder taps (180˚ direction + 4/side)

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

Justin McClintock