Workout of the Day: Wednesday, 18-January-2023
Warm-up
Tempo Back Squat (Weight)
10 EOMOM 60% 5 Tempo Pause BS
5 sec Down 2 sec pause Explode up
If needed to Get All the way down put plates under heels
Metcon (Time)
18 AMRAP
40 Burpees
30 Snatches 75/55
30 Burpees
30 Snatches 95/65
20 Burpees
30 Snatches 135/95
10 Burpees
MAX Snatches 155/105
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
W/PVC
10 Pass Throughs
10 OHS
10 Snatch Balance
10 Hang Squat Snatch
10 V-ups or Atomic Sit-ups w/PVC
4 Rounds
15 Hip Bridges
10 Step Back Lungs
5 Hollow Rocks