Workout of the Day: 01-21-15 Thursday

Warm up

Dynamic Activity + MU progressions

Skill

EMOM for 10 minutes

3 Muscle-ups / Strict Pull-ups

Conditioning

Option A) “12.2”

AMRAP in 10 minutes

30 Snatches (75/45#)

30 Snatches (135/75#)

30 Snatches (165/100#)

Max Rep Snatches (210/120#)

Option B)

W/ a partner, AMRAP in 10 minutes

40 DB/KB Snatches (50/30#)

40 Double DB/KB Step-ups (24/18”)