Workout of the Day: Wednesday, 7.25.18

GermanHang copy.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
20 Supinated Band Pull-Apart
10 Band Pass Thru
10 Band OHS
5 Inchworms
10 Scap Push up
10 Pillar-to-Plank
5 Kick to Handstand

STRENGTH/SKILL:
A. Every 90 Seconds x 7 (10:30)
Snatch Pull + Hang Snatch + Snatch (1 + 1 + 1)

B. 3 sets of HSPU Skill work--
Pick 1:
a. 0 HSPU= L-sit DB Press x 3.3.3
b. 1-4 Strict HSPU= Tough Box HSPU x 3.3
c. 5+ HSPU= Kipping HSPU x 2.2.2
--rest 10s between clusters

CONDITIONING:
12min AMRAP
2 Handstand Push up
2 Power Snatch (135/95)
2 Overhead Squat (135/95)
4 Handstand Push up
4 Power Snatch
4 Overhead Squat
6 Handstand Push up
6 Power Snatch
6 Overhead Squat...

modify to a weight that you can do at least 3-4 OHS unbroken

DURABLE

PREP:
2 sets:
Banded Good Morning x 10
Banded X-Walk x 10/direction
Cossack Squat x 10
Contralateral Inchworm x 5
Deadbug x 10
Thoracic Rotation in Squat x 10
Mountain Climbers x 30

WORK:
3-4 sets:
A1. Weighted Glute Bridge :02 hold x 10
A2. Prone SL Banded Hamstring Curl x 10/side
A3. Russian KB Swing x 15

HUSTLE:
Every 3 minutes x 7 Rounds:
75 second clock:
15/10 Cal Fan Bike
AMRAP Burpees
Rest 1:45

Coaches' note:
For multiple heats, heat 2 will go at the 75 second mark (1:15) to finish at 2:30, etc.

Justin McClintock