10.27.2015

Warm Up

Row or Run 250m

Group Dynamic Drills

Then 2 Rounds of:

  • Dislocate x 10
  • OHS x 10
  • Press in Snatch (Sots) x 10

Workout of the Day

A. Every 2 minutes, for 14 minutes:

  • Hang Snatch (Above the knee) + Snatch + OHS @ 31X1

B. EMOM for 20 minutes (5 Sets)

  • Min 1 – Row 10-12/8-10 Cals
  • Min 2 – KBS x 10 + Double Under x 20
  • Min 3 – Burpee Box Jump Over x 6-8
  • Min 4 – Run 150m

 

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