Workout of the Day: Thursday, 1.18.18

IMG_3435.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 rounds:
10 PVC Pass Through
10 Supinated PVC Pass Through
10 Back Rack Cossack Squat
10 PVC OHS
10 Snatch Grip Squat Press
10 Yoga Push up
10 Crab Extension

STRENGTH:
Every 90 seconds x 6 (9min)
Snatch + OHS (1+1)

-Use this to grease the groove for conditioning. Catch in the bottom of a squat, stand up strong, and then squat again.

CONDITIONING:
20min EMOM:
Station 1- 30 Double-Unders
Station 2- 15/10 cals Assault Bike
Station 3- 8 Box Jump (30"/24")
Station 4- 2 Squat Snatch (135/95)* (185/125)**

-You should have some rest at each station (10-30sec)
-Modify to ensure some rest
-You will be assigned a starting station, and will proceed in order

Justin McClintock