Workout of the Day 1 July 2016

by | Jun 30, 2016

GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes

8 minutes

3 Handstand Push Ups
8 Alternating Pistols (4 each)
10 Beat Swings

WEIGHTLIFTING STRENGTH
10-35 minutes
Power Snatch (5 X 2)
* 85% every 90 seconds
*  Pause before each rep
Speed Pull Sumo Deadlift (6 X 2)
* 70%  every 60 seconds
*  Reset after each rep
METABOLIC CONDITIONING
35-55 minutes
Metcon (Time)

5 Rounds

10 Power Snatches 50% (75/55)
10 Burpees Over Bar

ACCESSORY

Banded Low to High Wood Chops

2 X 8 each side