Hump Day Special!


Strength

High-Hang Clean (5x3@>75% of 1RM Clean)

*1 second pause at the bottom of clean *Attempt to get slightly more load then last session *Quadriped Hip rocks x 5/side between sets

Metcon (AMRAP - Rounds and Reps)

24 Minute AMRAP 8 Dumbbell thrusters 8 Toes to Bar 8 Dumbbell reverse lunges (4/leg) 8 Box Jumps (step down) (24/20) RX dumbbell weight: 40/25 *Weight slected should be light enough to stay unbroken all 24 minutes *This is a long one- pace it out. Think continuous movement throughout

Extra Work

a: Ring Pull Up (3x3-5 reps)

*False Grip *From Flexed Hang *Explosive https://www.youtube.com/watch?v=c9XEeTuzq7s&feature=youtu.be

b: Press to handstand (2-4 reps)

*Modify with ball if needed https://www.youtube.com/watch?v=ovyG1n6Mh_g&feature=youtu.be

c: Snatch Balance (3x6)

Pause in power position https://www.youtube.com/watch?v=Mq_NIhD8QHg&feature=youtu.be

#workoutoftheday

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