Workout of the Day 20141110

Monday 20141110

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 Snatch 

Build to a heavy single repetition.

Metcon (AMRAP - Reps)

In 6:00 minutes complete as many reps as possible...

3 Hand Stand Push Up
6 Toes to Bar
9 Wall Ball

Rest 4:00...

In 6:00 minutes complete as many reps as possible...

3 Toes to Bar
6 Wall Balls
9 Hand Stand Push Up

Score total reps.