Workout of the Day: 04-04-16 Monday

Warm Up

Junkyard Dog 

Olympic

EMOM 9 

Min 1: 3 UB Power Snatches (185#/125#)

Min 2: Rest

Min 3: 5 UB Power Snatches (165#/115#)

Min 4: Rest

Min 5: 7 UB Power Snatches (155#/105#)

Min 6: Rest

Min 7: 9 UB Power Snatches (145#/95#)

Min 8: Rest 

Min 9: 11 UB Power Snatches (135#/85#)

-OR-

EMOM 12 (alternating)

Odd: 6 DB Snatches (50#/30#)

Even: 30 Thick Rope Single Unders

Conditioning

For time:

50 Calorie Row

50 Box Jumps (30#/24#)

80 AbMat Sit-ups

800m Run 

*15 minute cap