The Workout of the Day for October 2, 2018

WARM-UP:

With an empty bar:

5 Snatch Pulls

5 Snatch Pull to Turnover

5 Snatch Grip Behind the Neck Push Press

5 Overhead Squats

5 Hang Snatches

STRENGTH:

Every 3 min for 24 min (8 sets)

Hang Snatch + Snatch

*Build to a heavy complex.

METCON:

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 12 min of:

12 Thrusters 95/65

12 Over the Bar Burpees

L3
75/55

L2
65/45

L1
55/35

COOL DOWN:

Static Stretching / Foam Rolling

Aaron Kennedy