WORKOUT OF THE DAY – FRIDAY 1/11/19

A: x 3
1 min Assault Bike
20 Air Squats

B: Lifting Skills – Push Press
Warm Up
2 sets x 20 reps w/ Empty Barbell
1 set x 8 reps @ 40% of 1RM
6-6-6-6-6 @ 55% of your 1RM

C: 8 min Alternating EMOM “LIGHT”
a) 5 x Snatch Grip Deadlift
b) 5 x Hang Muscle Snatch

D: 4 Rounds For Time
a) 9 x Push Press (95/75)
b) 200 m Run
c) 9 x Burpees
d) 200 m Run