Workout of the Day 20141204

Thursday 20141204

Warm-up

Pizza Fight

Don't drop the pizza.

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

Snatch 

Build to a heavy double. Do not miss.

Metcon (AMRAP - Rounds and Reps)

5:00 AMRAP
5 Clean and Jerk @ 60%
10 T2B

4:00 Rest

5:00 AMRAP
5 K2E
10 Clean and Jerk @ 50%