Workout of the Day – Friday October 16th
Warm up
2 rounds
1 snatch + 1 hang snatch x 4
50sec plank hold
20sec Pull up hang hold
7 thruster
10 sit ups
1st round PVC pipe
2nd round Empty barbell
Strength
Bench press
3 x 5 @ 70%
3 x 4 @ 75%
Conditioning
7 rounds for time (cap 16m)
7 HSPU
7 thruster (95/135)
7 ring or bar muscle up / strict c2b / 14 ring rows
7 clean (95/135)
7 toes to bar
2020 10 15