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Posted: August 24, 2017

Friday, 25th August

Unicorn Daily Challenge

12:00 Recovery Row
*On the 3:00, 6:00, 9:00, and 12:00, come off the rower to complete 15 Abmat Sit-Ups.

Warm-up

Tempo Row – 3 Rounds of :40s light, :20s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
3 Scap Retractions
5 Pushups
7 AbMat Sit-Ups
9 PVC Overhead Squats

Barbell Warm-up

5 Good Mornings
5 Back Squats
5 Snatch-Grip BTN Strict Press
5 Snatch High Pulls
5 Snatch Hang Snatch
5 Overhead Squats

Strength: Hang Power Snatch

Every :90 

Set #1 – 3 Reps @ 63%

Set #2 – 3 Reps @ 66%

Set #3 – 3 Reps @ 69%

Set #4 – 3 Reps @ 72%

Set #5 – 3 Reps @ 75%

Strength: Pausing Front Squat

5 Seconds Down, 3 Second Pause in Bottom, Stand.

Every :90 Seconds, 3 Waves (9 Sets total)

Set #1 – 2 Reps @ 53% 1RM Front Squat

Set #2 – 2 Reps @ 58% 1RM Front Squat

Set #3 – 2 Reps @ 63% 1RM Front Squat

"Amanda"

Keep in mind this workout is designed to be completed in under 10:00, scale as needed to make this possible.

For Time: 
9-7-5 
Ring Muscle Ups 
Squat Snatch (135/95)

Fx1:

15-12-9 
Burpee Chest to Bar Pull-ups 
Squat Snatch (135/95)

Fx2:

Burpee Chin over Bar Pull-ups 
Snatch (115/80)

or

Burpee Jumping Pull-ups/Ring Rows*

Power Snatch into Overhead Squat (95/65)

You may perform all burpees and then all Ring Rows/Jumping Pull-ups