Workout of the Day

Thursday 141023 - Beginner

A. Warm up Complex: 3 Muscle Snatch + OHS + Snatch
B. Hang Snatch from Below the Knee Position up to Heavy Single in 5-7 sets
C. Alternating Tabata intervals:
Air Squats
Perform 20 seconds of Max Squats, then rest 10 seconds, then alternate with 20 seconds of Max Burpees, then rest 10 seconds x 8 sets

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Thursday 141023 - Competition

Optional A.M. Workout: 3 k row

Kettlebell Warm up

A. Technique: Tall Clean 4×2

B. Jerk Balance 4×2

C. Every 2 minutes, for 10 minutes (5 sets) of: 1 Squat Clean+1 Front Squat+1 Split Jerk

D. “Elizabeth”
21-15-9 reps for time of:
Squat Cleans (135/93)
Ring Dips