Workout Of THE Day-12/28/2016

WOD:

Part 1:

Find 1-RM Box Jump, then find 1-RM Plank Hold, 13 min

Part 2:

4k Row Time

STRENGTH:

Part 1:

4X10 1 arm kneeling press 212 tempo + 4X10 DB Floor press + 4X10 DB Fly

Part 2:

16 Min EMOM – M1 DB Curl + Press 7/7 35/20 M2 HSPU 5/3 M3 15 Ring rows M4 DB Push ups 18/15

OLYMPIC LIFTING:

Part 1:

Power Snatch + Overhead Squat 6×2 80%

Part 2:

Power Clean + Front Squat 80% 6×2 80%