Warm Up
Run or Row 250m
Dynamic Drills
Then 2 Rounds of:
- Dislocate x 10
- OHS x 10
- Press in Snatch (Sots Press) x 10
Workout of the Day
A. Every 2 minutes, for 14 minutes:
- 3 Position Snatch – Pockets, Mid Thigh, Below the knee
B.
10 minutes @ 85% of:
- SA Farmers Carry (AHAP) x 60m (30m per)
- Double Under x 30
- Row 15 Strokes
Rest/Walk 5 minutes
10 minutes @ 85% of:
- Run 250m
- Wallball x 15 (20/14)
- Burpee Pull Up x 5 (CTB if possible) OR Burpee MU x 3
