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Workout of the Day

Context: Practice

Mobility: Hip

Skill Practice Warm Up: Each minute on the minute for 5 minutes perform 3 squat snatch plus OHS (50-70%) or power snatch plus 2 OHS.

Metabolic Conditioning: “Starboard Breech”

In 15 minutes

1500m row

Then max rounds with the remaining time:

15 wall ball
15 jumping chest-to-bar pull-ups (chest hits the bar every rep!) or 3 bar muscle up

Performance: WB 14/20lb
Athletic: WB 10/14lb
Health: WB 8/10lb

**3 bar muscle-ups are also Performance as RX

Scaling Guide: 3 – 6 rounds

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