WORKOUT OF THE DAY AU-16-11

BASIC WARM UP/ STRETCH 10 MIN

SWOD:

• HANGING SNATCH 8x3 @ 80% 1 RM
• OVERHEAD SQUAT 3,3,3,1,1

DWOD:

• RUN 200m
• 30 KB SWINGS
• 40 SQUATS
• RUN 200m
• 20 BURPEES
• 30 SDHP
• RUN 200m
• 10 CLAPPING PUSHUPS
• 20 KB SNATCHES RIGHT
• 20 KB SNATCHES LEFT
• RUN 1 MILE

FWOD:
20 MIN AMRAP

• 20 KB SWINGS
• 20 SQUATS
• 20 BACK EXTENSIONS