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13JUL17

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[quote] WORKOUT OF THE DAY
[/quote]

[intro] PREP[/intro]

A)
400M Row
B)
Mobility Flow: Chest, OH, Hips
C)
3 Rounds:
8 Alt Dbell Snatch
8 HR Push-Ups
12 Air Squats

 

[intro] STRENGTH[/intro]

EMOM 12:
1-3 Full Snatches

 

*rep number depends on level, lighter and more reps for most inexperienced, heavier and fewer reps for more advanced.

[intro] CONDITIONING[/intro]

For Time:
30-20-10
KB Snatch 53/35
400m-300m-200m Run

 

[intro] EXTRA WORK
[/intro]
4 Rounds:
600m Run (90-95% effort)
2 Min Rest in Between

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