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8/11/2017-Workout of the Day

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Friday 8/11/2017

Warm-up: 3 sets:
5 Muscle Snatch from Hip
5 Power Snatch from Mid Thigh
5 Overhead Squats
5 Hang Snatch (Above Knee)

Start with two sets with empty bar. Add a small amount of weight to each set after that.

Strength: Push Jerk- 15 Minutes
Hang Snatch (Above Knee)- Build to Max Double 

WOD:  For Time: TIMECAP: 12:00
Level 3/2/1
6/4, 4/2, Sub Rope Climbs,  
30 Kettlebell Snatch, 55/35,35/25, 25/15 
4/2, 3/1, sub Rope Climbs
20 Kettlebell Snatch
2/1, 2/1, Sub Rope Climbs
10 Kettlebell Snatch

Extra Work: Landmine Press/Lateral Raise/Rear Delt Fly Complex

5 Sets/side

 A full set is 8 landmine press + 8 lateral delt raise + 8 rear delt flyes. The weight drops with each exercise.