Tuesday, 10/4
October 3, 20162016 Smackdown Workout Hint #1
October 5, 2016
Warm-Up
3 Rounds of
15 Jumping Jacks
10 Squats
5 Squat to Bootstrappers
15 Split Jacks
10 PVC Dislocates
5 Hanging Scap Retractions
Met-Con Prep
1 x 3 Hang Hi-Pulls + 3 Hang Power Snatch (bar only);
2 x 1 Hang Hi-Pull + 2 Hang Power Snatch (working up) + 3 Kip Swings + 6 Step Ups (3/side);
1 x 3 Hang Power Snatch (at working weight)
Met-Con
3 Rounds of
AMRAP in 6 Minutes
6 Hang Power Snatch (M:115/95/75/53; W:83/63/53/35)
9 Pull-Ups
12 Box Jumps
Rest 6 Minutes
– Start each round w/ Hang Power Snatches
