Workout of the Day: Thursday, 4.12.18

JKapSnatchRear.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
PVC Front Rack Stretch x 1 min/side
10 Yoga Push ups
:30 Dead bugs
10 Side Plank Reach Unders
10 Duck Walks
10 Cossack Squat
10 Pause Jump Squat
:30 Bottom Squat Hold

STRENGTH:
A. 5 min EMOM:
Tall Clean x 2

B. 10min E2MOM:
Hang Clean + Clean (2 + 1)
--find a heavy set for today that looks great. Form wins.
--Part B will follow Part A immediately, be prepared to add weight

CONDITIONING:
5 rounds:
Every 4 min--

1 min AMRAP:
30' Box Push (20"/24")
AMRAP Cals on Bike

DurAble

PREP
:20 Bent Hollow Hold
10 Walking Lunge
10 Deadbug
10 Burpees
x 2

WORK
5 sets
KB Teapot 8/side
Stability ball Stir-the-pot 10/direction
Single Leg Box Jump 3/side
Pike Lift 10 - 20 reps

HUSTLE
16 min EMOM
Dynamic Step up 10 rep
Renegade Row 10 rep
Deadbug 10 rep Super Slow
Plate hops :20 AMRAP

Justin McClintock