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Posted: November 19, 2017

Monday, 20th November

Unicorn Daily Challenge

On the 1:30 x 5 Sets:
3-Position Power Snatch

On the 0:00… 3-Pos Power Snatch @ 55% of 1RM Snatch
On the 1:30… 3-Pos Power Snatch @ 60% of 1RM Snatch
On the 3:00… 3-Pos Power Snatch @ 65% of 1RM Snatch
On the 4:30… 3-Pos Power Snatch @ 65% of 1RM Snatch
On the 6:00… 3-Pos Power Snatch @ 65% of 1RM Snatch

Warm-up

1:30 Slow Bike or Row
1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 Dowel OHS
:30s second Samson Stretch each side (Video)
5 Kip Swings + 2-3 Kipping Pull-Ups

Into…

1:00 Moderate Bike or Row
5 Good Mornings
5 Back Squats
5 Elbow Rotations

Into…

:30s Fast Bike or Row
3 Strict Presses + 3 Snatch Grip Strict Presses
5 Snatch Grip Stiff Legged Deadlifts
5 Overhead Squats

Gymnastics Strengthening:

Option A:

3 Rounds, every 4 Minutes:
10% Ring Muscle-Ups
30 Double-Unders
10% Ring Muscle-Ups
30 Double-Unders
10% Ring Muscle-Ups

or

Option B:

Alternating OTM x 10 (5 Rounds):
Even Minutes – 4 Strict Pull-ups + 4 Strict Dips
Odd Minutes – 40 Double-Unders

Humpty Dumpty

3 Rounds:

10 Power Snatches (115/80)
20 Box Jump Overs (24″/20″)
30 Wallballs (20/14)