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8/14/2017-Workout of the Day

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Monday 8/14/2017

Warm-up: 3 sets:
3 Muscle Snatch from Hips
3 Power Snatch from Above knee
3 Full Snatch from below kneees
10 Scap Push-up
10 Scap Pull-ups

Strength: 12×1 EMOM
Snatch

Start at  70% for first rep and move up when and only when you making solid lifts.

WOD: For Time: 9 Min Cap
Level 3/2/1
18 Thrusters, 115#/75#, 75/55, 55/45
800M or 600M Run
18 Thrusters, 115#/75#, 75/55, 55/45 

Extra Work:3 Sets, Not For Time: 

20 Back Rack Walking Lunges
10 Single Arm Dumbbell Rows/side
0:30-0:45  Sorenson Hold