Workout of the Day: Monday, 7.2.18

DrBenRow.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
:20 Jump rope
10 PVC Pass-Thru
10 PVC Around the World
10 PVC Overhead Squat
:20 Jump rope
10 PVC OH Squat
10 PVC OH Lunge
10 PVC Back Rack Cossack Squat

STRENGTH/SKILL:
5 Sets:
A. Power Snatch + OHS + Behind-the-Neck Push Press (2+2+2)

CONDITIONING:
12-9-6-3
Power Snatch (95/65)
Overhead Squat
Back Squat
time cap: 16minutes

Finisher:
Collect 3:00 Wall Sit

DurAble

Prep
10 Air Squats
10 Yoga push ups
5 Scap Push ups
5 Prone Swimmers
5 Arch ups
10 Hollow Rocks
10 Scap Pullups
x 2

Work
4 - 5 sets
DB Complex
  -5 Deadlift
  -5 Hang Cleans
  -5 Front Squats
Wt Prone Swimmers 8 - 10 reps
MB Hamstring Curl 8 - 10 reps

Hustle
20 min EOMOM
5 Pull ups
(5 ring rows w/ :03 hold at top)
10 Push ups
15 Air Squats

Justin McClintock