Workout of the Day: Wednesday, 7.3.19

ManonSnatch.jpg


Warm-up

Theraband Sequence
2 Sets:
10 Single Arm Ring Row
5/side Turkish Get-up
3 Wall Walks
5/Side Single-Leg V-up
10 KB Taters

Strength/Skill

A1: Ring Muscle-ups (3-4 Sets x 2-4)
Modification:
a. 3 C2B + 3 Ring Dips
b. 3-5 Assisted Muscle Ups

A2: Handstand Walk (3-4 Sets x 10')
Modifications:
a. 8/side Shoulder Taps
b. 10' Spotted HS Walk

A3: Weighted Toes-to-Bar (3-4 Sets x 5-8)
Hold a med ball between your ankles

Metcon

5 Rounds for time:
3 Ring Muscle-up
20' Handstand Walk
9 Toes to Bar
6 HSPU
time cap: 17 minutes

Modify this so you can finish this. 4 Rounds + is a solid effort. 2 Rounds + is ego taking over.

Rx+ is MU, T2B, and HSPU performed strict. Let a coach know ahead of time if this is your plan. You still have to finish in the time cap, of course. ;-)


Justin McClintock