Warm Up
Row 3 minutes
Then 2 Rounds of:
- Squat to Stand x 5
- Prisoner Good Morning x 5
- SA KB OH + Front Rack Carry x 100ft per
Then 2 Rounds w/PVC of:
- Dislocate x 10
- Good Morning x 10
- OHS x 10
Workout of the Day
A. Every 2 minutes, for 10 (5 Sets)
- Hang Power Snatch (Above the Knee) x 3 + 1 OHS @ 31X1
B. 5 Sets – Deadlift @ 31X1 – see the stop in the bottom, no bouncing.
- Set 1 – 8 reps @ 60% of 1RM
- Set 2 – 8 reps @ 65%
- Set 3 – 8 reps @ 70%
- Set 4 – 6 reps @ 75%
- Set 5 – 4 reps @ 80%
Rest 2 minutes between.
C. 4 Sets
- Row 500m @ 2-3 seconds faster than your best 1K pace
-Rest 2 minutes between.
