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Posted: March 29, 2018

Friday, 30th March

Unicorn Daily Challenge

On the Minute x 12 (3 Rounds):
Minute 1 – 4 Power Snatches
Minute 2 – 3 Hang Squat Snatches
Minute 3 – 2 Squat Snatches
Minute 4 – Rest

Round #1 – 55% of 1RM Snatch

Round #2 – 60% of 1RM Snatch

Round #3 – 65% of 1RM Snatch

Warm-up

3 Rounds:
1:00 Light Row
5 Scap Retractions (Video) + 1-2 Strict Pull-
7 Pushups
9 Dowel Passover + Overhead Squat Complexes

2 Rounds:
:30s Warrior Squats (Video)
:30s Samson Stretch, 15s each side (Video)
:30s Walkouts (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

Power Trip

AMRAP 15:
15 Power Snatches (95/65)
30 Wallballs (20/14) *Females to a 9′ Target
60 Double-Unders