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Posted: April 26, 2018

Friday, 27th April

Unicorn Daily Challenge

5 Rounds:
30/21 Calorie Row or Bike
Rest 1:00 between. Score is slowest round.

Warm-up

Friday Fun

Overhead Squat

Build to a Heavy Double

“TKO”

For Time: 
35/25 Calorie Bike
27 Chest to Bar Pull-Ups
21 Power Snatches (115/80) 
15 Overhead Squats (115/80) 
9 Squat Snatches (115/80)

In preparation for the overhead work in “TKO”, athletes will begin the day by building to a heavy double overhead squat. The limiting factor for many athletes will be getting the weight overhead, so touching on how to safely jerk the bar overhead form the back rack will be important leading into the piece. Within the workout, athletes can choose one weight for all three barbell movements. This should be a weight that they could confidently string together 15+ repetitions when fresh.