Workout of the Day: Friday, 7.6.18

DualDoubleJump.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Seated Shoulder Extension x 1min
2 sets:
10 Yoga Push up
10 Crab Extension
10 Scap Push up
10 Jump Squats
10 Cossack Squat
10 Scap Pull up

STRENGTH/SKILL:
A. 15 min Bar MU work -- pick 1 for 3-4 sets:
a. 3 or fewer C2B Pull-ups-- 5-8 strict C2B Pull up @33X1
b. 3+ C2B but no M/U-- 5 Banded Bar MU OR 5 Jumping Bar MU + 5 Single Bar Dips
c. 1+ Bar M/U-- 5 x (Banded Transition + 3 Bar dips)

B. 7min EMOM Clean (:02 pause at knee) x 2

CONDITIONING:
9min AMRAP:
5 Bar Muscle-up
5 Clean (225/155)
10 C2B Pull up
10 Deadlift (225/155)

DurAble

Prep
10 Hollow Rocks
10 Deadbugs
10 Scap Push ups
10 Reverse Lunges
x 2

Work
5 sets
KB-BU Strict Press 6/side

KB Roll ups 10 rep

Bulgarian Split Squat 8/side

Hustle
5 min AMRAP
20 RKB
15 Goblet Squats
10 Step Ups/ Box Jumps
Rest 3 min
5 min Bike for Cal
(Split Class)

 

Justin McClintock