Workout of the Day 150409

Movement Preparation 

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 (5x3 TnG Start @60% Build Over Sets)

Monostructural 

Metcon (Calories)

6x250m Row ≥90%
     1:2 Rest