Workout of the Day: Friday, 6.28.19

JesseRunVest.jpg

Warm-up

Snatch Warm-up 1Banded Lat Stretch x 1min/side

2 Sets:
10 PVC Pass Through
10 PVC Around the World
10 PVC Overhead Squat
10 PVC Snatch Balance
10 Reverse Lunge w/High Step
10 False Grip Ring Rows
5 Burpees

Strength/Skill

A1: Snatch (5 Sets x 3)

A2: Ring Muscle-ups (5 Sets x 1-3)Modifications: Pick 1--
a. 5 C2B Pull ups + 5 Ring Dips
b. Strict Ring MU (Harness, banded, spotted all OK)

Metcon

Metcon (AMRAP - Rounds and Reps)9 Minute AMRAP:
6 Ring Muscle-up
9 Power Snatch (95/65)
12 Overhead Squat


Justin McClintock