Workout of the Day: Thursday, 11.21.13

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WORKOUT OF THE DAY:

MOVEMENT PREP: 

3 mins lax ball hips and pecs
Pec roll – 30s/side in T, 30s/side in Y (add scorpion twist)
5 x 5s ohs wall hold with PVC. Toes ahead, feet closer. If super easy, sa kb ohs

SKILL WORK: 

High Hang Snatch, Hang Snatch, Overhead Squat with a 5-second hold in the bottom.

POWER:

Work up as comfortable in EMOM format, for 10 minutes. A Coach reserves the right to cap you in adding load if your form is degrading.

ASSISTANCE WORK:

WEEK A: Superset: 4 sets of 6 reps: Suitcased Dumbbell Reverse Lunges, Bent Over Row of 6 reps per side.

The DB Reverse Lunge plus Single Leg Deadlift – a sweet complex you can do with our accessory work today.

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