2.07.2017

Warm Up

Row 300m

Dynamic Drills

Then 2 Rounds of:

  • Box Jump/Step Down x 3
  • Squat to Stand x 5
  • Sumo Good Morning x 7

Workout of the Day

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

-post your total number of Cals, TTB, and the load used for the Deadlift to the Whiteboard.

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