Workout of the day

2/22/18

Warmup:
3 Rounds
50′ High Knees
50′ Butt Kickers
10 Hang Muscle Snatch
5 Roll Over V-Sit

For Time
21 Hang Power Snatch (95/65)
Run 800 meters
15 Hang Power Snatch (115/75)
Run 400 meters
9 Hang Power Snatch (135/95)
Run 200 meters
Goal: Sub 15 min

2/21/18

Warmup:
Roll/Smash
Glutes/IT Bands, And Low Back
Tabata Mash (:20 sec on, :10 sec off. Rotate through exercises for 6 min
Jump Rope
5 Deadlift + 5 standing teapot w/ dumbbell or barbell /side

Front Squat
3-3-3
no more than 90% on any set

AMRAP 6 min
3 Deadlift (275/185)
9 CTB Pull Up
12 Lateral Hop Over Bar
Goal: 5+ Rounds

Post Work:
2-3 Rounds
10 Pike Compression
15 Ring Row
:30 sec Handstand Hold
rest as needed between rounds and exercises

 

2/20/18

Warmup:
3 Way Hip Stretch x 3/side
Skill Transfer Snatch x 3
burgener snatch x 3

Snatch
1-1-1-1-1-1-1

Reverse Lunge
3 x 10/leg