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13OCT17

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WORKOUT OF THE DAY

PREP

A)
Burgener Warm-Up
B)
5 Minutes @6 of:
2 Muscle Snatches
2 Hang Snatches
1 OHS

STRENGTH

4 Working Sets of:
Snatch Deadlift x 6 w/3s negative
Rest 30s
Split Jumps x 6el
Rest as Needed

CONDITIONING

4 Rounds:
21 Wall Balls (20/14)
18 Calorie Row
15 Box Jumps (24/20″)
12 DB Snatches (50/35)

*with rower restraints, this workout can be set up with a partner. Once partner A completes the 21 wall balls, partner b will then begin wall balls and partner A will move on to the rower. Essentially still an individual workout while sharing equipment and getting some negligible rest.

EXTRA WORK

3 Sets of:
Dumbbell Bench Press x 15-20
Band Pull-Aparts x 15
Dumbbell Bicep Curls x 12-15