Workout of the Day: Monday, 11.12.18

TripleSnatch.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 Sets:
15 Theraband Pull-apart
15 TBand Pass Thru
10 TBand OHS
10 High Knee Lunge + Twist
10 Cossack Squat
10 Pause Jump Squat
5 Athletic Burpee

STRENGTH/SKILL:
Every 90 Seconds x 5 Sets:
Snatch Grip Push Press + Overhead Squat (2 + 3)

Every 90 Seconds x 6 Sets:
Hang High Pull + Hang Snatch + Snatch (1+1+1)

CONDITIONING:
12min AMRAP:
15 Cals on Rower
15 Overhead Squat (95/65)

DURABLE

PREP:
1min scorpion stretch/side
2 sets:
10 Yoga Push up
5 BW Renegade Row
10 4-way Deadbug
10 Side Plank Reach Under
5 Pillar to Plank
:20 Flutter Kicks

WORK:
4 Sets:
Sandbag to Shoulder x 3/side
Tough Push up x 5-10
DB Hang Clean Thruster x 5-10

HUSTLE:
20min EMOM:
5-10 Sandbag Squat
:20 Flutter Kicks
10-15 Push up
10-15 DB Curl and Press

STRONG

MOVEMENT PREP:
Wall Quad Stretch x 1min/side
Scorpion Stretch x 1min/side
10 Air Squat
10 Duck Walk
10 High Knee Lunge + Twist
10 Scap Pull up
10 Glute Bridge
10 Leg Lift
10 Flutter Kick

STRENGTH/SKILL:
5 Sets:
Box Squat @ 31X1 x 10, R60
PVC Banded Lat Pulldown @13X1 x 10, R60

3 Sets:
Bent Over Barbell Row @13X1 x 5, R60
Dynamic Step up @11X2 x 5/side, R60
Single Arm Hammer Curl @11X3 x 5/side, R2:00

3 Sets, time permitting:
Lying Barbell Windshield Wiper x :30, R30
Leg Lift x :30, R30
Flutter Kicks x :30, R2:00

Justin McClintock