Workout of the Day 13 July 2017

by | Jul 12, 2017

GENERAL PHYSICAL PREPARATION
WARM UP
3 Rounds

5 Snatch Grip Strict Presses
5 Overhead Squats
5 Snatches

STRENGTH/SKILL
Squat Snatch (5 X 2-3 )
* reset after each rep.
* do not exceed 60% of 1RM
Strict Pull Up (3 x max reps)
METABOLIC CONDITIONING
Metcon (No Measure)
5 Rounds of 40 work/20 rest for quality:

Double Unders or attempts
KB Hang Clean (53/35/26)
Russian Twists w. a plate (25/10)
Mountain Climbers, 2 count
KBS (53/35/26)
*Scale as needed.
* alternate between exercises

ACCESSORY
Accumulate:
150 Banded Pull-aparts
100 Banded Pushdowns
75 Hollow Rocks