Workout of the Day: Wednesday, 3.7.18

VozSnatch.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
PVC Front Rack Stretch x 1min/side
2 sets:
:15/side single leg jump rope
PVC Front Rack Back Squat x 10
Tuck ups x 10

then, for time:
"Invisible Fran"
21-15-9
PVC Thrusters
PVC "Pull-ups"
time cap: 2min

STRENGTH:
A. Thruster
-20min to find a heavy single
*Bar comes from the ground. Obviously.

B. Weighted Wall Sit x 60 seconds for max weight
--You can hold KBs, DBs, or a plate(s) to add weight. You may not use your arms for support on your legs, against wall, etc.

CONDITIONING:
5 rounds for time:
3 Deadlift (95/65)
3 Hang Power Clean (95/65)
3 Thruster (95/65)
3 Burpee Over Barbell

time cap: 7 minutes

--this is an all-out sprint. Use a weight with which you can perform this sequence unbroken, with excellent form, and with terrifying speed.
 

Justin McClintock