Warm Up
Jumprope 3 minutes
Then 10 Alt TGU
Workout of the Day
Performance
A. 3 Sets
- Nose to Wall HS Hold x 30-45 seconds (Shoulder Taps x 16-20)
- Supinated Chin Over Bar Hold x 20 seconds (CTB if possible – accumulate time if needed)
- Double Under x max reps in 30 seconds
B. 5 Sets
- Power Snatch x 1.1.1 – Rest 5-10 second between singles and 2 minutes between sets.
C. 3 Sets
Against a 3 minute clock:
- Row 500m or Run 400m
- OHS x max reps
Rest 3 minutes between.
-Post OHS reps for each set and load used.
GPP
A. 3 Sets
- Nose to Wall HS Hold x 30-45 seconds (Shoulder Taps x 16-20)
- Supinated Chin Over Bar Hold x 20 seconds (CTB if possible – accumulate time if needed)
- Double Under x max reps in 30 seconds
B. 4 Sets
- B1: Snatch Grip RDL x 6-8 @ 3011 – Rest 60 seconds
- B2: Single Arm Overhead Alt. Reverse Lunge x 12-16 steps @ 2011 – Rest 60 seconds
C. 3 Sets
Against a 3 minute clock:
- Row or Run 250m
- Man Maker x max reps
Rest 3 minutes between.
