The Workout of the Day for October 22, 2018

WARM-UP:

5 Snatch High Pulls (empty bar)

5 Snatch High Pulls to Turnover

5 Muscle Snatch

5 Overhead Squats

5 Hang Snatch

STRENGTH:

Every 2 min 30 sec for 15 min (6 sets):

3 Position Snatch

(high hang, mid-thigh, from the floor)

*Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.

METCON:

For Time:

40 Calorie Row

30 Power Snatches 115/80

20 Toes to Bar

L3
95/65

L2
75/55

L1
65/45

COOL DOWN:

Foam Rolling / Static Stretching

FUNCTIONAL BODYBUILDING (Lower Body/Core):

DB Reverse Lunge 3-4 sets x 8-12 reps each

Glute Ham Raises (GHD) 3 sets x 10-12 reps

Barbell Roll Out (Abs) 2 sets x 8-15 reps

DB Side Bends 2 sets x 8-12 reps each

Standing DB Calf Raise 2-3 sets x 15-20 reps

Aaron Kennedy