2.09.2017

Warm Up

Jumprope 3 minutes

Dynamic Drills

Then 2 Rounds of:

  • Wall Walk x 2
  • Single Arm KB OHS x 4 per
  • Ring Row x 6 (False Grip)

Workout of the Day

A. 3 Sets

  • Nose to Wall HS Hold x 30-45 seconds (Shoulder Taps x 16-20)
  • Pronated 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 total OHS reps for each set and load used.

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