Workout of the Day 22 December 2017

by | Dec 17, 2017

GENERAL PHYSICAL PREPARATION
WARM UP
3 Power Snatch
15 Banded Pull-Aparts
5 OHS
15 Banded Pull-Aparts behind neck
3 Hang Power Snatch
15 Banded Pull-Aparts
5 OHS
15 Banded Pull-aparts behind neck
STRENGTH/SKILL
Hang Power Snatch (6×3)
*@75% or moderate weight
*Every 90s.
*Take 3-4 sets to build to working weight
BB “Complex A” Warm-up (1×6)
Hang Power (or muscle) clean
Front Squat
Push press
Back Squat
Goodmorning
BB Row
METABOLIC CONDITIONING
Complex A (Time)
4 Rounds of:
8 Hang Power Cleans (115, 75, 55)
8 Front Squats
8 Push Press
8 Back Squat
8 Goodmornings
8 BB Rows

Rest 2:00

*All sets must be done without dropping the bar
*Choose your weight wisely!