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Posted: February 27, 2018

Wednesday, 28th February

Unicorn Daily Challenge

Build to a Moderate Complex in 8 Minutes:
1 Pausing Overhead Squat
1 Overhead Squat

On the first repetition, pause for a full 2 seconds in the bottom of our squat.

Warm-up

15 Calorie Bike, Row, or Ski Erg
15 Dowel Overhead Squats
12 Calorie Bike, Row, or Ski Erg
12 Empty Bar Good Mornings
9 Calorie Bike, Row, or Ski Erg
9 Wall Squats (Video)

Snatch Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Strict Presses
5 Snatch Grip Stiff-Legged Deadlifts
5 Overhead Squats

Strength: 3-Position Squat Snatch

Every 90 Seconds x 6 Sets (9:00):
3-Position Squat Snatch (Video)

Set #1 – 1 Complex @ 50% of 1RM Snatch

Set #2 – 1 Complex @ 53% of 1RM Snatch

Set #3 – 1 Complex @ 56% of 1RM Snatch

Set #4 – 1 Complex @ 59% of 1RM Snatch

Set #5 – 1 Complex @ 62% of 1RM Snatch

Set #6 – 1 Complex @ 65% of 1RM Snatch

“Sunny Side”

In a 5:00 Window…
30 x 10m Shuttle Sprints
In time remaining, AMRAP:
3 Squat Snatches (95/65)
6 Barbell-Facing Burpees

Rest 5:00
Repeat for a second time (On the 10:00)

Score will be total repetitions of squat snatches and burpees across both rounds (do not count the shuttle sprints towards the total).