Workout of the Day for Thursday, November 12th

Gym Stream. **No Virtual Classes today!


Box Squat: 5 x 4 @70% of Back Squat, every 60-90s.
– use a parallel box
– use a wider than normal stance
– Take 3-4 sets to build to work weight
– These are SPEED/Technique sets – weight should be heavy enough to feel but light enough to move
perfectly with.
– Goal: 5 working sets with perfect mechanics and explosive drive off of the box



3 Power Snatch (95, 65)
3 Overhead Squats (95, 65)
30 Double Unders
6 Power Snatch
6 Overhead Squats
30 Double Unders
9 Power Snatch
30 Double Unders
And so on..
– Goal: Very tough pace with fast transitions and smooth, efficient movement to get into or past the round of 15.

Extra Credit:

DB Shrugs w/ 1 ct pause:  4 sets of 10.  Rest :60.

Start here

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