1.19.2017

Warm Up

Run or Row 250m

2 Rounds of:

  • Dislocate x 5
  • Good Morning x 7
  • OHS x 9

Workout of the Day

A. Every 2 minutes, for 10 (5 Sets)

  • 3 Position Power 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. For time:

  • Run 800m
  • Burpee Box Jump Over x 20 (24/20″)
  • Row 1000m

Leave a Comment

Your email address will not be published.