Workout of the Day: Thursday, 8.9.18

WylieDaniJump.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
10 PVC Pass thru
10 PVC Around the World
10 PVC BTN Push Press
10 PVC OHS
10 PVC Muscle Snatch
10 Scap Pull up
5 Kip Swings
5 Burpee to touch

STRENGTH/SKILL:
A. Snatch x 2
--Find a heavy double in 15-20 minutes

CONDITIONING:
4 min AMRAP:
1 Snatch (185/125)
3 Bar M/U

rest 4 minutes

4 min AMRAP:
3 Snatch (135/95)
9 C2B Pull up

rest 4 minutes

4 min AMRAP:
9 Snatch (95/65)
15 Pull up

--Modify so these weights and movements become more accessible as you move through the workout. Possibilities include C2B/Pull ups/Jumping Pull ups, for example.
--3 separate scores.

DURABLE

PREP:
2 sets:
Banded Good Morning x 20
Banded X-Walk x 10
SA Russian Kb Swing x 10/arm
KB Clean and Press x 10
Goblet Squat x 10
KB Pull Through x 10

WORK:
4-5 Sets:
A1. Dual KB Swing x 10
A2. Athletic Burpee to high touch x 5
A3. Dual KB Overhead Walk x 60'
A4. Goblet Squat x 10

HUSTLE:
E2MOM x 4 Rounds (16min)

Station 1:
Dual KB Swing x 15
Air Squat x 30

Station 2:
KB Farmer's Carry x :30
-- Rest :15
Burpee x :30
--Rest :45
 

Justin McClintock