Warm Up
Dynamic Drills
Then 2 Rounds
- Dislocate x 10
- Good Morning x 10
- OHS x 10
- Run/Row 250m
Workout of the Day
A. Every 2 minutes, for 12 minutes (6 sets)
- Hang Snatch + Snatch
B. 4 Sets
- B1: Deadlift x 3-4 @ 21X1 – Rest 60 seconds
- B2: Strict HSPU x max reps or L-Seated KB Press x 8-10 – Rest 60 seconds
C. In teams of 3, complete 3 sets each of:
- Row 500m
- Run 400m
Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400 meter run.
