Workout of the Day: Friday, 7.12.19

VozStairsMuseum.jpg


Warm-up

Banded Lat Stretch x 1min/side
2 Sets:
10 PVC OHS
10 PVC Snatch Pull-under
10 PVC Snatch Balance
10 PVC Behind-the-neck Sotts Press
10 Crab Extension

Weightlifting

A: Power Snatch (Every 90 Seconds x 7: Touch and Go x 3)

Metcon

M1: Randy (Time)
For Time:
75 Power Snatches, (75lbs/55lbs)
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed in the line of duty.
Time cap: 9 Minutes
M2 starts at 10:00

M2: Metcon (Calories)
Fan Bike
:30 on/1:30 off x 5 Rounds for max cals

Justin McClintock