WORKOUT OF THE DAY, APRIL 15TH 2019


Published April 14, 2019


STRENGTH:

#back squats

Every :90 complete:

6 Reps @ 69%

3 Reps @ 74%

6 Reps @ 69%

3 Reps @ 79%

6 Reps @ 69%

3 Reps @ 84%

#snatch complex

At the 11:00...

On the 1:00 x 7 Sets:

1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Set #1 - 60%
Set #2 - 63%
Set #3 - 66%
Set #4 - 69%
Sets #5+6+7 - 69-75%, based on feel.

BeachFit (those not wanting to complete Squats and Snatch) will do:

AMRAP 18 

3 KB Swings 

3 KB Goblet Squats

3 Sit Ups 

Drive Run

Then, 6 of each...Then 9 of each...Going up by 3 Reps each round. Run stays same. 

WOD:

#body armor

3 Giant Sets:

50' Single Arm OH Walk (left) - Video

50' Single Arm OH Walk (right) - Video

7 Inverted Pausing Rows (2s) - Video

Rest up to 1:00 between sets.

Then...

#armor body

3 Giant Sets:

9 Sumo Deadlifts - Video
50' Double DB Walking Lunge (hang hold)
Rest 2:00 between sets.


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