2.01.2018

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Then 2 Rounds PVC Drills

  • Dislocate x 10
  • Good Morning x 10
  • Muscle Snatch x 10
  • OHS x 10

Workout of the Day

A. 3 Sets for Quality

  • Nose to Wall HS Hold x 30-45 seconds (Shoulder Taps x 16-20)
  • Chin Over Bar Hold (Pronated) x 20 seconds (CTB if possible – accumulate time if needed)
  • Double Under x max reps in 30 seconds

B. 5 Sets

  • Power Snatch x 1.1.1 – Rest 5-10 second between singles and 2 minutes between sets.

C. Complete as many rounds and reps as possible in 15 minutes of:

  • Double Under x 30
  • Row or Run 250m
  • OHS x 10 UNBROKEN

-post rounds + reps and the load used for OHS to the whiteboard.

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