Workout of the Day: Tuesday, 11.6.18

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WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Ankle Dorsiflexion x 1min/side
Pigeon Pose x 1min/side

2 Sets:
30' Spiderman Step + OH Reach
30' Lateral Lunge
30' Inchworm
30 Crab Walk
30' Duck Walk

STRENGTH/SKILL:
A. 4 minute EMOM
Tall Clean x 3
--no heavier than 65% of estimated 1RM Clean

B. Every 90 Seconds x 7 Sets:
Hang Pull + Hang Clean (1 + 2)

CONDITIONING:
12 minute AMRAP
5 Power Clean (135/95)
10 Front Rack Reverse Lunge
50 Double Unders

DURABLE

PREP:
2 Sets:
10 Quadruped Extension Rotation
10 Bird Dog
10 Crab Extension
10 Yoga Push up
10 Scap Push up
10 Scap Pull up
10 Hanging Knee Tuck
5 Athletic Burpee

WORK:
4-5 Sets:
20' Bear Crawl
10 Dual DB Bent-Over Row
20'/arm Single Arm KB OH Lunge
10 Ring Row

HUSTLE:
Every 90 Seconds x 12 minutes
Station 1:
20' DB Bear Crawl
10 No Push-up Renegade Row

Station 2:
:30 Ring Plank
10 Ring Push up

Justin McClintock