10.20.2015

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

 

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