Workout of the Day: Wednesday, 6.13.18

LuisDeadThumbsUp.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
10/side Single Arm KB Swing
10/side KB Clean and Press
30'/side Bottoms-up KB Carry
30'/side KB Front Rack Lunge
30' High Knee Lunge + Twist
30' High Knees

STRENGTH/SKILL:
3 sets:
DB Snatch + SA OH Lunge (3+4) per arm
-go lighter than you plan on using for conditioning
-focus on staying tall throughout movements

CONDITIONING:
3 Rounds for time:
400m Run
10 Alternating DB Snatch (50/35)
10 Single Arm Overhead Lunge R Arm
400m Run
10 Alternating DB Snatch (50/35)
10 Single Arm Overhead Lunge L Arm
time cap: 35 minutes

Finisher: Collect 3:00 wall-facing handstand

DurAble

:30 Bear Crawl
10 Air squats
:30 Crab Walk
10 hurdle hops
x 2

Work
4 sets
Prone Y's 10 w/ :02 hold at top
Prone T's 10 w/ :02 hold at top
No push up renegade row 8/side

Hustle
2 min Clock
1 min Bike
AMRAP Farmers Walk
Rest 2 min
x 5

Justin McClintock