The Workout of the Day for May 13, 2019

WARM-UP:

Couch Stretch 1 min each

Banded Shoulder Distractions 1 min each

Then…

Barbell Warm-Up (empty bar/PVC)

5 Snatch Deadlifts

5 Snatch Pulls

5 Muscle Snatches

5 Overhead Squats

5 Hang Power Snatches

5 Hang Snatches

STRENTGTH:

Every 90 sec for 15 min (10 sets):

2 Snatch Lift-Offs + Snatch from Mid Patella (pause 2 sec at mid patella on each of the lift offs)

*Build from approximately 70% to today’s heavy. If you miss reduce the weight and repeat that set.

METCON:

Happy Birthday Mia!

AMRAP 10min:

5 Power Snatches 135/95

15 Handstand Push-Ups

L3
115/80

L2
95/65

L1
75/55

COOL DOWN:

Foam Rolling / Static Stretching

ADDITIONAL WORK:

Three sets of:

Hanging Straight Leg Raises x max reps

Rest 90 sec

Plank x 60 sec

Immediately followed by:

Ball Slams 20/15 x 20 sec AMRAP

Rest as needed.

Aaron Kennedy