02/11/19: Monday

Today's Workout:

• SkillHang Snatch
  • EMOM 5 - Empty Barbell
    • 2 Slow Snatch Grip DL (:02 pause at knee) + 2 Hang Snatch Pull + 2 Hang Snatch

• Conditioning - "Hercules and the Hydra"25 min. Running Clock
  • AMRAP 13
    • 15 Wall Balls (sx - Scale as Needed rx - 20#|14#)
    • 10 Burpees Over the Bar
    • 5 Single Arm OH Reverse Lunge (sx - 30#|20# rx - 40#|25# crx - 50#+|35#+)
  • Rest 2 min.
  • 10 min. (min. 15 to 25)
    • Build to a Heavy Hang Snatch (Squat or Power)--OR--
    • 3 Light Hang Snatch Every Minute

• Accessory4 Sets
  • 15 Banded Kneeling Hip Thrusts (Video)
  • 10 Fire Hydrants (Each Side)