11.05.2015

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.

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