WORKOUT OF THE DAY – THURSDAY 12/20/18

A: 

  • 1000 m Row
  • Burgener Warm Up with Bar or PVC: Dip Shrug, Dip High Pull, Dip Muscle Snatch, Dip 1/4 Squat Catch, Dip 1/2 Catch, Dip Full Squat

B: 5 Sets

  • 100 m Walk (Bay door to sidewalk and back)
    • Hold 45/25 lb plate in each hand
  • 200 m Sprint
  • 30 sec REST

C: Review and Build Snatch Balance

D: For Time

  • 2 – 4 – 6 – 8 – 10 – 8 – 6 – 4 – 2
    • USA Kettlebell Swings (62/53)
    • Heaving Snatch Balance (95/65; 75/45) – Drop into FULL OHS