The Workout of the Day for January 30, 2019

WARM-UP:

10 KB Halos each direction

3 sets of:

3 Single Arm KB Swing each

3 Single Arm KB Clean each

3 Single Arm KB Front Squat each

3 Single Arm KB Press each

3 Single Arm KB Push Jerk each

STRENGTH:

Every 2 min for 16 min (8 sets) of:

Hang Clean + Clean + Jerk

* Start around 65% of your 1RM Clean and Jerk and build over the course of the 8 sets for a heavy complex.

METCON:

AMRAP 12min:

12 Alternating DB Snatches 50/35

9 Burpee Box Jump Overs 24/20

6 Bar Muscle-Ups (Sub 12 Chest to Bar Pull-Ups)

COOL DOWN:

Foam Rolling / Static Stretching

FUNCTIONAL BODYBUILDING:

Bench Press 3-4 sets x 8-12 reps AHAP

Shrugs 2-3 sets x 12-20 reps AHAP

Lateral DB Shoulder Raise 2 sets x 12-20 reps AHAP

Aaron Kennedy