The Workout of the Day for January 17, 2019

WARM-UP:

10 Sampson Stretches

5 Inch Worms

10 Russian Baby Makers

10 PVC Pass Throughs

10 PVC Pass Throughs in bottom of squat

Barbell Warm-Up (empty bar):

5 Snatch Grip Deadlifts

5 High Pulls

5 Hang Muscle Snatches

5 Overhead Squats

5 Hang Power Snatches

5 Hang Snatches

STRENGTH:

Snatch

5 sets x 3 reps

* Complete the 3 reps as 3 singles, resting 5-7 sec between reps, building in weight each set. Rest 2 min between sets.

METCON:

In teams of two, partners alternate complete rounds until they have finished 5 rounds each of:

5 Overhead Squats 155/105

10 KB Swings 70/53

20 Double Unders (60 singles)

L3
135/95

L2
115/80

L1
95/65

COOL DOWN:

Foam Rolling / Static Stretching

Aaron Kennedy