The Workout of the Day for July 15, 2019


Med Ball Thoracic Opener 90 sec

Russian Baby Makers x 10 reps

Burgener Warm-Up with PVC:

Down and Finish (Dip/Drive) x 5 reps

Elbows High and Outside x 5 reps

Muscle Snatch x 5 reps

Snatch Lands x 5 reps

Snatch Drop x 5 reps

Followed by:

Two Sets:

Snatch Balance + 3 Overhead Squats (Barbell or PVC)


Every 2 min for 16 min (8 sets):

Snatch from Mid Patella + Snatch

(pause 2 sec at mid patella then snatch, drop and reset, then snatch from the floor)

METCON (All Levels):

10 RFT:

12 KB Swings 53/35

9 Push-Ups

6 Toes to Bar


Foam Roll / Static Stretching / ROMWOD


Accumulate 40 Strict Pull-Ups

Accumulate 50 (each side) Single Leg Glute Bridges

Accumulate 30 Ring Rows

Aaron Kennedy