The Workout of the Day for June 19, 2019

WARM-UP:

Foam Roll Thoracic Spine 2 min

Two Sets of:

Russian Babymakers x 5

Cuban Press x 5

Close Grip Overhead Squats x 5

Followed by:

Two Sets of:

Muscle Snatch x 3

Snatch Drop x 3

Sotts Press x 3

STRENGTH (Performance):

Every 2 min for 16 min (8 sets):

Hang Snatch (below the knee) + Snatch

*Drop and reset for Snatch from the floor. Build to today’s heavy.

STRENGTH (Fitness):

Every 2 min for 16 min (4 sets each):

Station 1 - Snatch Grip Romanian Deadlift x 8 reps @ 4011

Station 2 - Barbell Roll Out x 12-15 reps

METCON (Performance):

“Nancy”

5 RFT:

400m Run

15 Overhead Squats 95/65

L3
75/55

L2
65/45

L1
55/35

METCON (Fitness):

5 RFT:

400m Run

15 Goblet Squats

COOL DOWN:

Foam Rolling / Static Stretching / ROMWOD

Aaron Kennedy