Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Dislocate x 10
- OHS x 10
- Good Morning x 10
Workout of the Day
A. 5 Sets
- Segmented Snatch Deadlift x 3 reps- Pause in following positions for 1 to 2 seconds: 2″ off the floor, at the knee, and mid thigh – Rest 2 minutes.
B. 3 Sets
- B1: SA KB OHS x 4-6 per @ 3111 – Rest 60 seconds
- B2: Double Under x max reps in 30 seconds – Rest 60 seconds
C.
Complete as many rounds and reps as possible in 9 minutes of:
- Ground to Overhead x 6 (135/95lbs)
- TTB x 12
