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Daily Workout WOD, August 24, 2020

24 Aug, 2020

8.24.20

Metcon
90 sec/side Hip + Knee External Rotation on the floor
Then complete 2 sets of:
10 Banded Row to W to Y
45 secs/side Overhead RNT Split Squats
10 Sots Presses (use PVC for this one if needed)
Metcon
EMOM x 6 mins:
1. 2 Snatch Balance from the ground
2. 2 Hip Squat Snatches

Your weight will be dependent on your Snatch Balance so your Hip Squat Snatch should be a bit easier. This is the perfect time to work on speed and your receiving position (agressive pull + agressive elbows in the receiving position)
Snatch (Every 2 mins x 14 mins (7 rds): 3 reps)
Rest 10-15 secs between each rep
Take your time before each rep and insure perfect form
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 mins:
6/side Barbell Front Rack Lunges (165/105)
6 Burpees over Bar (sideways)
6 Box Jumps (30/24)

Choose a weight for the barbell that you can go unbroken throughput the workout
Metcon
Optional Extra Work

Back squat
3 x 3(-1) at 80-85% 1RM
Rest 2 min 30 secs

2 x 3(-1) at 82.5-85%
Rest 3 mins

AQAP for Quality:
12-8-4 Bar MUs / C2B Pull Ups / Pull Ups
21-15-9 Strict Ring Dips
30-25-20 GHD Sit Ups
50ft HS Walk / 5-4-3 Wall Walks

Complete 3 sets of:
12 Barbell Bent Over Rows (down in 2 secs)
12 Incline Bench Cuban Rotations (easy & light)
Rest 2 mins

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