2.05.2019

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Squat to Stand x 5
  • 3pt PVC Hinge x 10
  • Bar Tap x 10

Workout of the Day

Performance

A. 5 Sets

  • A1: Power Clean x 1.1.1 – Rest 5 seconds between singles – Proceed immediately to A2
  • A2: Double Under x max reps in 30 seconds – Rest 3 minutes

B. EMOM for 15 (5 Sets)

  • Min 1 – Row 14-16/12-14 Cals
  • Min 2 – TTB x 10-12
  • Min 3 – Deadlift x 8-10 @ 50-60% of 1RM

GPP

A. 5 Sets

  • A1: Single Arm KB Front Rack + Farmer Carry x 100ft per – Rest 60 seconds
  • A2: Hi/Lo Plank x 45-60 seconds – Rest 60 seconds

B. EMOM for 15 (5 Sets)

  • Min 1 – Row 30 seconds for Cals
  • Min 2 – Strict Hanging Knee Raise x 10-12
  • Min 3 – Deadlift x 8-10 @ 50-60% of 1RM

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