DATE

WARM-UP
3 Sets:
1:00 Air Bike
10 Staggered-stance Good Mornings/leg
10 Leg Swings/leg
10 Alternating Cossack Squats

SKILL HANDSTAND
EMOM 8 for Quality:
Odd: Handstand Hold Flutters on the Wall
Even: Rest

POWER
Snatch:
1 Set for Reps:
1:00 Snatches (55%)
– Rest 3:00

1 Set for Reps:
1:00 Snatches (50%)
– Rest 3:00

1 Set for Reps:
1:00 Snatches (45%)
– Rest 3:00

STRENGTH
Snatch Grip Deadlift
3 x 5 @ 110% of 1RM Snatch

METCON
AMRAP 10:
12 Alternating DB Snatches (35/50 lb)
4 Bar Muscle-ups

ASSCESSORY
E3MOM for 15
10 Pendlay Rows
15 Dumbbell Triceps Extensions

your
SCORE

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WORKOUTS

2022/06/20 Workout of the Day

On a 10:00 clock for reps:
2:00 double-unders
2:00 sit-ups
1:30 double-unders
1:30 sit-ups
1:00 double-unders
1:00 sit-ups
:30 double-unders
:30 sit-ups

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