Victory Club 1/6 Workout

Warm-Up - https://www.youtube.com/watch?v=ZG6GrtXva0k&feature=youtu.be

10 minute 

AMRAP “Flow”

Spartan Burpee x 10

Cossack Slide x 10

Sit Up x 10

Superman x 10

Strength - https://www.youtube.com/watch?v=ZJydiS3euKI&feature=youtu.be

EMOTM (Every Minute On The Minute) - 12 rounds

Odd: Bike 12/9 cals

Even: Power Snatch x 4 Touch and Go reps (start at 60% 1rm)

WOD: Metcon - https://www.youtube.com/watch?v=HUze-S4WERk&feature=youtu.be

“Complex”

Deadlift

Hang Snatch

Overhead Squat

1,1,1,2,2,2,3,3,3,4,4,4,5,5,5 etc….

10 minute AMRAP (As Many Rounds As Possible)

Finisher

Alternate Jack Knife x 20

Floor seated Barbell Strict Press x 10

6 minute AMRAP (As Many Rounds As Possible)

DB Only Version

Warm-Up:

Same as above

Strength:

EMOTM (Every Minute On The Minute) - 12 rounds

Odd: 200M Run

Even: 12 Alternating  DB Snatch (50/35)

WOD: Metcon

“Complex”

DB Deadlift

Hang DB Snatch

DB Overhead Squat

Right Arm 1,1,1 Left Arm 1,1,1

Right Arm 2,2,2 Left Arm 2,2,2

Etc…..

10 Min AMRAP (As Many Rounds As Possible)

Finisher:

4 Rounds

Alternate Jack Knife x 20

Floor seated DB Strict press x 10