6.11.2015

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Dynamic Drills

Then 2 Rounds of:

  • Dislocate x 10
  • OHS x 10
  • Sots Press x 10

Workout of the Day

A. 4 Sets

  • A1: Power Snatch x 1.1.1.1 – Rest 5 seconds between singles
  • A2: Double Under x max reps in 30 seconds – Rest 60 seconds

B. 3 Sets

  • B1: Deadlift x 6-8 @ 30X1 – Rest 60 seconds
  • B2: Wall Walk x 3-5 – Rest 60 seconds

C. 3 Sets

  • Row 500m

1st @ 85%, 2nd @ 90%, 3rd @ 95%.

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