12.29.2016

Warm Up

Row 300m

Then 2 Rounds of:

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

Workout of the Day

A. Every 2 minutes, for 10 (5 Sets)

  • Hang Power Snatch (Mid Thigh) x 3 + 1 OHS @ 31X1

B. 5 Sets – Deadlift @ 31X1 – see the stop in the bottom, no bouncing.

  • *Set 1 – 10 reps @ 55% of 1-RM
  • *Set 2 – 10 reps @ 60%
  • *Set 3 – 10 reps @ 65%
  • *Set 4 – 8 reps @ 70%
  • *Set 5 – 6 reps @ 75%

-Rest 2 minutes between.

C. 3 Sets

  • Row 500m @ 2-3 seconds faster than your best 1K pace

-Rest 2-3 minutes between.

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