Workout of the Day

<p>7s </p><p>hip halo</p><p>snatch warm up </p><p>2 Sets<br />1:00 Row (moderate)<br />25ft Sled Push (moderate)<br />10 Hanging Scap Retraction<br />3 Rope Sit to stand (OR 3-5 Chin Ups)<br />5 Single Arm Kettlebell Clean and Jerk (light to moderate) (each side)<br />-Then-<br />Warm Up to Kettlebell Clean and Jerk/Sled weights.</p>

<p>4x 5 reps</p><p>high hang muscle snatch</p><p>E90</p><p>5 High Hang Muscle Snatch @ 6/10 RPE<br />5 High Hang Muscle Snatch @ 6/10 RPE<br />5 High Hang Muscle Snatch @ 6/10 RPE<br />5 High Hang Muscle Snatch @ 6/10 RPE</p><p>5x 3 rep pause snatch E90</p><p>3 Pause Snatch @ 6/10 RPE<br />3 Pause Snatch @ 6/10 RPE<br />3 Pause Snatch @ 6.5/10 RPE<br />3 Pause Snatch @ 6.5/10 RPE<br />3 Pause Snatch @ 7/10 RPE</p>

<p>3 rounds:<br />2 rope climbs<br />12 hang kettlebell clean and jerks (2×53/35)<br />100ft Sled Push <br />Round 1: (325/280)<br />Round 2: (280/235)<br />Round 3: (235/190)<br /><br />*Weight is total of sled+weights on sled</p><p>18 min cap </p>

<p>3 Sets<br /><br />7 Tempo Double Dumbbell Z Press (each arm) (5 seconds down)<br />25 Banded Bicep Curls (as fast as possible)<br />20 Lateral Barbell Hop Overs (as fast as possible)</p>