The Workout of the Day for April 15, 2019

WARM-UP:

10 Wall Slides @ 3131 tempo

10 Russian Baby Makers

10 PVC Cuban Press

10 PVC Overhead Squats

20 Lunge Hops

STRENGTH:

Every 90 sec for 15 min (10 sets):

2 Snatch Lift-Offs + High Hang Snatch (Position 1)

Pause 2 sec at mid patella on each of the lifts-offs.

Build from approximately 65% to today’s heavy. If a miss occurs, reduce the weight and repeat the set. If two misses occur, reduce the weight and wait for the next set.

METCON:

AMRAP 7 min:

7 Power Snatches 135/95*

14 Toes to Bar

L3
115/80

L2
95/65

L1
75/55

*70% 1RM

COOL DOWN:

Foam Rolling / Static Stretching

ADDITIONAL WORK (optional):

3 sets of:

Tempo Push-Ups x 20 reps @ 2111

Banded Tricep Push Down x 30 reps

Rest as needed.

Aaron Kennedy