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16MAR17

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[quote] WORKOUT OF THE DAY
[/quote]

[intro] PREP[/intro]

16 Minutes for QUALITY:
50′ Inchworm
10 Ring Rows
5 Muscle Snatch from Hip
5 Hang Power Snatch
5 Touch-and-Go Power Snatch

 

*Barbell: Start with empty bar. Athlete may add weight in small increments after the first round. No one needs to go heavier than 95#/65#.

 

[intro] STRENGTH[/intro]

Touch-and-Go Power Snatch 5RM

 

TIMECAP: 20:00

 

[intro] CONDITIONING[/intro]

21-15-9 For Time:
Burpee
Chest-to-Bar Pullup

 

TIMECAP: 6:00

 

[intro] EXTRA WORK
[/intro]
18 Minutes @ Moderate Pace:
10 Half Kneeling Landmine Press/side
10 Landmine Rows/side
0:20-0:30 L-Hold or Tuck Hold

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