Workout of the Day: Wednesday, 14-September-2022
Warm-up
Hang Snatch (15 min to Find 1 RM Hang Snatch )
Hang Clean (10 min to Find 1 RM Hang Clean))
Metcon (Time)
Squat CHIPPER – For Time
Run 400m
40 Air Squats
30 WB 20/14
20 Thrusters 95/65
10 MAN MAKERS (Burpee onto DBs, squat Clean Thrusters) 50s/35s
Run 400m
This is gonna be tough on the legs. it is ok to game the WB and thrusters a bit BUT know when to Push on the MAN MAKERS and FINISH the RUN HARD.
Run 400m
40 Air Squats
30 WB 20/14
20 Thrusters 95/65
10 MAN MAKERS (Burpee onto DBs, squat Clean Thrusters) 50s/35s
Run 400m
This is gonna be tough on the legs. it is ok to game the WB and thrusters a bit BUT know when to Push on the MAN MAKERS and FINISH the RUN HARD.
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
5 Tempo OHS
50 ft OH Duck Walk
then
2 rounds
5 EMPTY BAR OHS Pause in bottom (stretch and squeeze at the bottom)
5 Strict Pullups or 10 RIng Rows
20 sec Hollow Hold
then
2 rounds, 5 Hang Power Snatch (above then Knee)
5 Snatch Balance
5 Box Jumps