Warm Up
Row 250m
Then, 2 Rounds:
- Dislocate x 5 + Good Morning x 5 + OHS x 5
- BTN Snatch Grip Push Jerk x 5 + Tall Power Snatch + Hang Power Snatch x 5
Workout of the Day
A. Every 2 minutes, for 10 (5 Sets)
- Hang Power Snatch (Above the Knee) x 3 + 1 OHS @ 31X1
B. 5 Sets – Deadlift @ 31X1 – see the stop in the bottom, no bouncing.
- *Set 1 – 8 reps @ 60% of 1-RM
- *Set 2 – 8 reps @ 65%
- *Set 3 – 8 reps @ 70%
- *Set 4 – 6 reps @ 75%
- *Set 5 – 4 reps @ 80%
Rest 2 minutes between
C. 4 Sets:
- Row 500m @ 2-3 seconds faster than your best 1K pace
-Rest 2 minutes between.
GPP
A. Every 90 seconds, for 18 minutes (3 sets) of:
- Station 1 – Landmine Press (right) x 8 reps @ 2111
- Station 2 – Landmine Press (left) x 8 reps @ 2111
- Station 3 – Single-Arm Dumbbell Row (Left) x 8-10 reps @ 2111
- Station 4 – Single-Arm Dumbbell Row (Right) x 8-10 reps @ 2111
B. 5 Sets – Deadlift @ 31X1 – see the stop in the bottom, no bouncing.
- *Set 1 – 8 reps @ 60% of 1-RM
- *Set 2 – 8 reps @ 65%
- *Set 3 – 8 reps @ 70%
- *Set 4 – 6 reps @ 75%
- *Set 5 – 4 reps @ 80%
Rest 2 minutes between
C. 4 Sets:
- Row 500m @ 2-3 seconds faster than your best 1K pace
-Rest 2 minutes between.
