Workout of the Day: Tuesday, 9.11.18

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WORKOUT OF THE DAY:

MOVEMENT PREP:
Foam Roll Lats x 3 minutes
2 Sets:
10 PVC Jump Squat
10 PVC Pass-thru
10 PVC Around the World
10 PVC Muscle Snatch
10 PVC Overhead Squat
10 PVC BTN Squat Press
10 Prone PVC Raise

STRENGTH/SKILL:
5-7 Total Sets:
Snatch + BTN Jerk (3 + 3)

Note: All Snatches involve a squat, because they are snatches.

CONDITIONING:
12-9-6-3
Hang Power Snatch (135/95)
BTN2OH
OHS
time cap: 16 minutes

FINISHER:
3 sets:
15 Hanging Knee Tucks
:30 Plank

DURABLE

PREP:
2 sets:
10 Single Arm KB Swing
10 KB Clean
10 KB Press
10 KB Plank Pull-under
10 TGU Sit-up

WORK:
4 Sets:
2/side Turkish Get up
10 Heavy Russian KB Swing
10/side DB Row
10 DB Strict Press

HUSTLE:
E2MOM x 16 minutes
Station 1:
10 Ring Row
20 Russian KB Swing

Station 2:
12 Bent Over DB Row
6 DB Push Press

-Alternate stations every 2 minutes

Justin McClintock