Workout of the Day – Wednesday November 18th
Warm up
3 rounds
1 snatch + 1 power snatch + 1 hang Snatch x 4
30sec hollow hold
30sec superman hold
8/8 single arm KB high pull
5 burpees
15 V-ups
Strength/Skill
A) Tabata Kipping (8rds 20/10)
Level 1: Kip swing
Level 2: Kipping pull ups
Level 3: Kipping C2B/ butterfly practice
B) 4 rounds, Max effort, rest 45sec between rounds
Level 1: Ring rows
Level 2: Strict pull ups
Level 3: Weighted pullups
Conditioning
15min AMRAP
200m row
10 hspu
12 pull ups
20 sit up
2020 11 17