Warm Up
Row or Assault Bike 25/20 Cals
Then 2 Rounds of:
- Dislocate x 10
- Good Morning x 10
- OHS x 10
Workout of the Day
A. Every 2 minutes, for 10 (5 Sets)
- 3 Position Snatch (Mid Thigh, Above the Knee, Below the Knee) + OHS x 1 @ 31X1
B. 5 Sets – Deadlift
- Set 1 – 55% x 6 reps
- Set 2 – 65% x 5 reps
- Set 3 – 70% x 4 reps
- Set 4 – 75% x 2 reps
- Set 5 – 85% x 2 reps
Rest 2-3 minutes between sets.
C. 3 Rounds for time of:
- Row or Assault Bike 30/20 Cals
- CTB Pull Up x 15
- HSPU x 10 (Strict if possible)
