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WORKOUT OF THE DAY

082816

Context: Competition
Mobility: Hip (playlist video here) & Shoulder (playlist video here)

Strength: 3-3-3-3-3 Overhead Squat (5 sets of 3 reps, increasing weight to max if possible)
Super Set: 10-20 seconds of hollow rocks between each set

Metabolic Conditioning: “Soft Sand“
7 minute AMRAP (as many rounds as possible for time)

12 dumbbell hang power snatch -single arm- (50lb / 35lb / 20lb)
8 single arm dumbbell overhead squat (same as above) (scale to DB fs if mobility is lacking)

Every time you put the dumbbell down, you have to suitcase carry it 40’ before your next set

Scaling Guide: 4 – 7 rounds, about 1:20 per round. Scale Up: 53/35lb kettlebell

Compare to: May 11, 2016

Coaching Tips: Alternate arms as desired.  Be smart about when you break things up so that you avoid putting the dumbbell down (splitting each set up between each arm for example).  Hook gripping the dumbbell is highly recommended. The dumbbell can be held in the hand in any way that makes sense (in the rack, overhead, at the side, etc.), but you cannot rest it on your shoulder, head, etc.

Optional ‘Cash Out’: 100m farmer carry, 40 double unders, 3 rounds

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