Workout of the Day (Thursday December 7, 2017)

5 x 3 Hang Snatch

15min AMRAP
5 Prisoner Hip Pops
5 DB Snatch Balance (50/35)
5 Hang Power Snatch (115/75)
400m Run


3 mins Hollow Hold/Superman

This entry was posted in WOD.


  1. Arturo Astiazarán December 6, 2017 at 11:10 pm #

    What is a Prisoner Hip Pops ?

    • gary December 7, 2017 at 9:54 am #

      HI Arturo, you starting in the kneeling position with your ankle plantar flexed, hands interlocked behind head, then explosively jump with the hip to standing position.

      How long have you been following our programming? Where do you reside??

      • Arturo Astiazarán December 8, 2017 at 5:30 pm #

        Hi Gary, thanks for the explanation, Ive been doing the programming like one month and a half, and I feel great, It was very complete. I’m from Mexico.