1.24.2019

 In Workout of the Day

Warm Up

Run or Row 250m

Then 2 Rounds of:

  • Prisoner Good Morning x 5
  • Hi/Lo Plank 30 Seconds
  • Wall Walk x 1 (SLOW)

Then 2 Rounds w/PVC of:

  • Dislocate x 9
  • OHS x 7
  • Snatch Balance x 5

Workout of the Day

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

  • Power Snatch x 3 + OHS x 1 @ 31X1

B. 4 Sets – Deadlift

  • Set 1 – 10 reps @ 50%
  • Set 2 – 10 reps @ 55%
  • Set 3 – 8 reps @ 60%
  • Set 4 – 8 reps @ 65%

Rest 2 minutes between.

C. Complete as many rounds and reps as possible in 12 minutes of:

  • Run 250m
  • OHS x 10 UNBROKEN

-post rounds + reps and the load used for OHS to the whiteboard.

 

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