Workout of the Day 20141114

Friday 20141114

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

Power Clean 

Build to a heavy Single. Do not Miss.

Metcon

In 12 Minutes complete as many rounds and reps as possible of...

6 Kettlebell Snatch with Left Hand
10m Double Kettlebell Overhead Walk
20m Shuttle Run
6 Kettlebell Snatch with Right Hand
10m Double Kettlebell Overhead Walk
20m Shuttle Run