Workout of the Day: Thursday, 6.14.18

KmartNickSnatch.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
:20 Jump rope
10 Theraband Pull-Apart
10 Theraband Pass Thru
10 Theraband Overhead Squat
:20 Jump rope
10 Cossack Squat
10 High Knee Lunge + Twist
10/each Is, Ys, and Ts

STRENGTH/SKILL:
12min EMOM:
min 1- Snatch High Pull + Power Snatch + OHS (1 + 1 + 3)

min 2- Heavy/High Wall Ball x 5
--pick a challenging weight/height that will challenge your accuracy and coordination

CONDITIONING:
3 Rounds for time:
10 Power Snatch (95/65)
20 Overhead Squat
30 Wall Ball (11'/10', 20lb/14lb)
time cap: 18 minutes

DurAble

10 Scap Push ups
10 Yoga Push ups
10 Air Squats
10 Deadbugs
x 2

Work
4 sets
Sanbag to Shoulder 3/side
Sandbag Plyo Push ups 5/side
:10 on/:10 off Hard Plank x 3

Hustle
3 min Bike
Rest 1 min
3 min AMRAP
10 RKB
10 Goblet Squats
30 Plate In - Outs
Rest 1 min
x 2

Justin McClintock