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6/19/2017-Workout of the Day

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Monday  6/19/2017

Warm-up: 3 Rounds through :20/:10
Scapular Pullups
Scapular Pushups
Stationary Inchworm
Slow snatch grip RDL’s

 Strength: 20 Minutes
6x(1+2+3)- Power Snatch + Snatch Grip Push Press + Overhead Squat

Athletes with an established 1RM full snatch should work between 65%-72.5%. Athletes without an established 1RM should work with a weight which they could power snatch for a triple with good mechanics. 1+2+3 = 1 power snatch, 2 snatch grip push press, 3 overhead squats.

WOD: For Time: TIMECAP: 8:00
Level 3/2/1
21-15-9 Hang Squat Clean, 50/35, 35/20, 25/15 Dumbbells
15-12-9 Handstand Pushup

Extra Credit: Strict Handstand Push-up
Accumulate 30 Reps to Challenging Deficit

You should be able to work in sets of 4-6 with good mechanics. This is strength work. Act accordingly and use perfect technique – elbows go forward, not out, and you should be using a relatively narrow grip, not a grip designed to minimize ROM. Scale movement to HSPU Negative, Box L-Headstand Pushup, or Box Handstand Pushup Negative.