Workout of the Day 1/19/2015

Weightlifting:

Performance –
Snatch from Hang 65%x2, 70%x2, 75%x2, 80%x2, heavy double

Fitness –
Snatch From Hang
Work to a heavy Double

Conditioning:

Performance –
For Time:
15-12-9-6-3
Front Squats, 135#/95#
Handstand Pushup

200m shuttle run after every round

15 minute timecap

Fitness –
For Time:
15-12-9-6-3
Dumbbell Front Squats
Pushup*

200m shuttle run after every round

15 minute timecap

*Strictest pushup variation you can handle. If perfect, elbows tight to ribs, planked pushups on your feet are easy, try Diamond pushups.

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