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Daily Workout WOD, April 1, 2022

01 Apr, 2022

4.1.22

Metcon
5 min Row or Assault Bike

Then for 8 mins cycle through:
10 Banded Pull Apart
5/side Half Get Ups
5/side DB Snatch
10 Hip Muscle Snatches with empty barbell
10 Hip Squat Snatches with empty barbell

Hang Power Snatch + Squat Snatch (Weight)
Perform the Power Snatch from the hang position followed by the a full Squat Snatch from the ground

EMOM x 12 mins:
1-4: 1 Hang Squat Snatch + 1 Squat Snatch at 65-75%
5-8: 1 Hang Squat Snatch + 1 Squat Snatch at 75-80%
9-12: 1 Hang Squat Snatch + 1 Squat Snatch at 80-87.5%
Metcon (Time)
AQAP complete:
40 Barbell Front Rack Lunges (95/65 – 75/55)
200 DUs / Singles
20 Ring or Bar MUs / 40 C2B Pull Ups or Pull Ups / 60 Ring Rows
30 Barbell Front Rack Lunges (95/65 – 75/55)
150 DUs / Singles
15 Ring or Bar MUs / 30 C2B Pull Ups or Pull Ups / 50 Ring Rows
20 Barbell Front Rack Lunges (95/65 – 75/55)
100 DUs / Singles
10 Ring or Bar MUs / 20 C2B Pull Ups or Pull Ups / 40 Ring Rows

Time Cap: 20 mins

Divide work as desired as long as one works whiule the other rests

Metcon
Optional Extra Work

Complete 8 sets of 45 secs on / 1 min 15 secs off of:
Assault Bike or Row

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