Warm Up
Run 400 or Row 500m
Then 2 Rounds of:
- T Push Up
- Dislocate x 10
- Good Morning x 10
- OHS x 10
Workout of the Day
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 to the whiteboard.
