Workout of the Day: Wednesday, 21-September-2022
Warm-up
Hang Squat Snatch (Weight)
12 min Every 90 sec
3 Hang Squat Snatch
Dip and Pause Right Above the knee. the pause should be 2 sec
start with 60% and build to 70%. Use the Hook Grip. Show how to use it and how to use Thumb tape.
3 Hang Squat Snatch
Dip and Pause Right Above the knee. the pause should be 2 sec
start with 60% and build to 70%. Use the Hook Grip. Show how to use it and how to use Thumb tape.
Metcon (Time)
For TIme
40 S2OH 95/65
40 TTB
100 DUs
40 Hang Power Cleans
40 HSPU
12 min Time CAP
If you cannot Push Press the weight then scale to something light enough you can do push press and big sets
40 S2OH 95/65
40 TTB
100 DUs
40 Hang Power Cleans
40 HSPU
12 min Time CAP
If you cannot Push Press the weight then scale to something light enough you can do push press and big sets
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
40 Bird Flappers
40 overhead clappers
40 hulk clappers (this is to warm up the shoulders)
then 2 rounds
1 min Wall Sit
10 Snatch Grip Bent Over Rows (when bending over you should be feeling a big stretch in the hamstrings)
then 2 rounds
5 Hang Power Snatch with a pause above the knee
5 OHS (stretching Low in the bottom)