The Workout of the Day for July 9, 2019

WARM-UP:

Foam Roll Thoracic Spine 2 min

Banded Shoulder Distraction 1 min each

Barbell Warm-Up (empty bar or PVC)

5 Snatch Grip Deadlifts

5 Snatch High Pulls

5 Snatch High Pull to Turnover

5 Muscle Snatch

5 Hang Power Snatch

STRENGTH:

Every 2 min for 20 min (10 sets):

Power Snatch x 1 rep

Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85-90, 90-95, 95+, 95+

METCON (All Levels):

4 RFT:

400m Run

100 Foot Walking Lunges with KB/DB Farmer’s Carry Hold 70/53

COOL DOWN:

Foam Roll / Static Stretch / ROMWOD

ADDITIONAL WORK:

Tabata Push-Ups

100 Banded Tricep Push-Downs (2 bands - 1 each side)

Aaron Kennedy