Workout of the Day 20150311

Wednesday 20150311

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 (3 Position Clean (Pockets, Hang, Floor) EOMOM12)

Build weight and hit all three positions. Do not miss.

Metcon

Metcon (Time)

5 Rounds For Time Cap 9
5 Pull Up
10 Box Jump
20 Sit Up