Workout of the Day: Tuesday, 9.25.18

RhiFrontRackKB.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 Sets:
20 Theraband Pull apart
10 Band pass thru
10 Band OHS
10 Thoracic Rotation in Squat
10 Yoga Push up
10 Spiderman Step
10 Cossack Squat

STRENGTH/SKILL:
20 minutes to find a heavy:
3-Position Snatch
(High Hang, Hang, Snatch)
-all snatches involve a squat

CONDITIONING:
For time:
15 Hang Power Snatch (95/65)
15 T2B
12 Power Snatch (95/65)
12 Pull up
9 Overhead Squat (95/65)
9 C2B Pull up
6 Squat Snatch (95/65)
6 Bar Muscle-up
time cap: 15 minutes

DURABLE

PREP:
2 Sets:
10 Air Squat
10 High Knee Cossack Squat
5 Squat Thrust
10 Yoga Push up
10 Star Plank Extension
5 Hanging Knee Tuck

WORK:
4 Sets:
5-10 Tough Push up
5/side Walking Plate Overhead Lunge
30' Standing Broad Jump
3 Wall Walk

HUSTLE:
16min E2MOM:
station 1:
10 Explosive Deficit Push up
15 Plate Ground to Overhead

station 2:
10 Cal Fan Bike
15 Burpee

Justin McClintock