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Workout of the Day – Tuesday 12/3/19

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5 Rounds Every 2:00

Seated Strict Press + 10 Prone Snow Angels

R1 – 5 reps @ 60%

R2 – 5 reps @ 60%

R3 – 5 reps @ 65% 

R4 – 5 reps @ 70%

R5 – 5 reps @ 75%

15 Min Amrap

5 Push Jerks from rack start 65% Build

10 Burpees to Plate 45/25

10 Ground to Overhead 45/25

10 Overhead Reverse Lunges 45/25  5/5

 

SWOLY

5 Rounds every 1:00

2 Snatch deadlifts – build

7 Rounds every 1:15

1 Power Snatch + 1 Hang Squat snatch

10 Rounds every :45

1 Squat snatch at 50% – work on speed under bar

Accessory work not for time

10 Mins of work

10 Barbell RDL

10 Barbell Glute bridges 

:30 weighted planks