Workout of the Day: Wednesday, 14-December-2022
Warm-up
Skill
15 min to work up to 80% of best Squat Snatch
Metcon (AMRAP – Rounds and Reps)
12 AMRAP
6 Hang Squat Snatch 115/75
8 BB OH Step Back Lunges
10 RIng DIps
at he 12 min mark begin an 8 min clock to find a 1RM Snatch
Squat Snatch (Weight)
8 min clock to find a 1RM Snatch
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
With PVC Pipe
10 Pass Throughs
5 OHS
5 Snatch Balance
5 Hang Squat Snatch
5 Squat Snatch
then
4 Rounds
5 OHS
10 Sit-ups
5 Box Jumps
10 Bent Over Rows