1.23.2018

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Then 2 Rounds w/PVC of:

  • Dislocate x 10
  • Hang Muscle Snatch x 10
  • OHS x 10

Workout of the Day

A. 3 Sets

  • A1: Bar Tap x 10-15 OR Kipping Pull Up x 8-10- Rest 30 seconds
  • A2: Hollow Rocks/Hold x 30 seconds – Rest 30 seconds

B. 3 Sets

  • B1: Wall Walk x 2-3 OR HSPU x 5-8 – Rest 30 seconds
  • B2: Farmers Carry x 60m (Heavy) – Rest 30 seconds

C. EMOM for 15 (5 Sets)

  • Min 1 – Hang Power Snatch x 3 TnG (@ 50-60% of Snatch 1RM + Double Under x 20
  • Min 2 – TTB x 8-12
  • Min 3 – Burpee x 12-15

 

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