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14JUN17

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[quote] WORKOUT OF THE DAY
[/quote]

[intro] PREP[/intro]

EMOM 12, alternating:
a) 0:30-0:30 Hollow Hold w/pvc
b) 0:30-0:30 Superman Hold w/pvc
c) 5 Hang Power Snatch + 5 Overhead Squat

 

[intro] STRENGTH[/intro]

Snatch 6×1

 

TIMECAP: 20:00

 

Athletes who have an established 1RM snatch should at 85% of 1RM. Athletes without an established 1RM should start at a weight they could comfortably double with good mechanics. Add weight by feel, go for a PR if it’s there!

 

[intro] CONDITIONING[/intro]

21-15-9 For Time:
Hang Squat Clean 115#/75#
Chest-to-Bar Pullup

 

TIMECAP: 10:00

 

[intro] EXTRA WORK
[/intro]
AMRAP 10:
3 Strict Toes-to-Bar
4 Kipping Toes-to-Bar
1 Legless Rope Climb, 15′ Ascent
1 Rope Climb, 15′ Ascent

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