1.24.2017

Warm Up

Jumprope 3 minutes

Group Dynamic Drills

Workout of the Day

A. 3 Sets

  • A1: Bar Tap x 10-15 OR Kipping Pull Up x 8-10- Rest 30 seconds
  • A2: Hollow Rocks/Hold x 30 seconds – Rest 30 seconds

B. 3 Sets

  • B1: Wall Walk x 2-3 OR HSPU x 5-8 – Rest 30 seconds
  • B2: Farmers Carry x 60m (Heavy) – Rest 30 seconds

C. EMOM for 15 (5 Sets)

  • Min 1 – Hang Power Snatch x 3 TnG  + Double Under x 20
  • Min 2 – TTB x 12
  • Min 3 – Burpee x 15

For the Hang Snatch, use 50-60% of your Snatch 1RM.

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