12.15.2016

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Squat to Stand x 5
  • Dislocate x 10
  • OHS x 10

Workout of the Day

A. 4 Sets

  • A1: Halting Snatch Deadlift x 5 – Rest 60 seconds
  • A2: Powell Raise x 6-8 per @ 2020 – Rest 60 seconds

B. 3 Sets

  • B1: SA KB OHS x 3-5 per @ 3111 – Rest 45 seconds
  • B2: Bar Tap x 10 – Rest 45 seconds

C. 5 Rounds for time of:

  • Alt KB Snatch x 10 (53/35)
  • Double Under x 40

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