12.08.2016

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Dislocate x 10
  • Good Morning x 10
  • OHS x 10

Workout of the Day

A. 4 Sets

  • A1: Segmented Snatch Deadlift x 3 reps- Pause in following positions for 1 to 2 seconds: 2″ off the floor, at the knee, and mid thigh – Rest 45 seconds
  • A2: Lying Prone Dislocate x 8-10 – Rest 45 seconds

B. 3 Sets

  • B1: SA KB OHS x 3 per @ 3111 – Rest 60 seconds
  • B2: Double Under x max reps in 30 seconds – Rest 45 seconds

C. Complete as many rounds and reps as possible in 8 minutes of:

  • Alt KB Snatch x 8 (53/35)
  • TTB x 8
  • Goblet Squat x 8

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