Wed, Feb 11, 2015

HBergeron_Snatch

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 40 Double Unders (practice)
  • 60 sec. Paleo Chair Hold w/20# Wall Ball- Chest Straight Up
  • 20 Air Squats
  • 60 sec. Paleo Chair Hold w/20# Wall Ball- Chest Straight Up
  • 10 Bridges
  • 60 sec. Dead Hang Hold
  • 10 PVC Shoulder Dislocates
  • 10 Push Presses w/45# bar

—Strength—

  • Push Press- Work up to 3 RM (15 min time cap)
  • 3 Reps @ 95% of 3 RM
  • 4 x 3 Reps @ 90% of 3 RM

—Conditioning—

10 min AMRAP

  • 15 Overhead Squats (95#/75#)
  • 12 Burpees

  • 7 Strict Pull Ups

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