Workout of the Day 20141027

Monday 20141027

Warm-up

The Arnold Warm Up

3x Snatch Grip

5 Dips
5 Dip Shurgs
5 High Pulls
5 Muscle Snatch
5 Drop Unders
5 OHS
5 Sotts Press
5 Step Duck Walk Forward & Back

Weightlifting

Clean (Complex)

Power Clean, Squat Clean, Front Squat. Build to a heavy weight that you can maintain throughout all three movements of the complex.

Metcon

Metcon (AMRAP - Rounds and Reps)

10 Minute AMRAP
6 Broad Jumps 4/6 Feet
12 Toes to Bar