Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- SA Ring Row x 5 @ 2011
- Hi/Lo Plank 30 seconds
Then 2 Rounds of:
- Dislocate x 10
- OHS x 10
Workout of the Day
Performance
A. 3 Sets
- Nose to Wall HS Hold x 30-45 seconds (Shoulder Taps x 16-20)
- Chin Over Bar Hold (Pronated) x 20 seconds (CTB if possible – accumulate time if needed)
- Double Under x max reps in 30 seconds
B. 5 Sets
- Power Snatch x 1.1.1 – Rest 5-10 second between singles and 2 minutes between sets.
C. Complete as many rounds and reps as possible in 15 minutes of:
- Double Under x 30
- Row or Run 250m
- OHS x 10 UNBROKEN
GPP
A. 3 Sets
- Wall Walk x 2-3
- Chin Over Bar Hold (Pronated) x 20 seconds (CTB if possible – accumulate time if needed)
- Jumprope Practice 60 seconds
B. 4 Sets
- B1: Snatch Grip RDL x 6-8 @ 3011 – Rest 60 seconds
- B2: Plate OH Alt. Reverse Lunge x 12-16 steps @ 2011 – Rest 60 seconds
C. Complete as many rounds and reps as possible in 15 minutes of:
- Single Under x 60
- Row or Run 250m
- Man Maker x 3
today’s dumbbell man maker is row left, push up, row right, power clean, shoulder to overhead.
