Warm Up
Row or Bike 3 minutes
Then 2 Rounds of:
- Dislocate x 10
- Good Morning x 10
- OHS x 10
Workout of the Day
Performance
A.
Every 90 seconds, for 6 minutes (4 sets):
- High Hang Snatch (Pockets) x 2 reps @ 50-65 of 1-RM Snatch
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
- Hang Snatch (Mid Thigh) x 1 rep @ 65-80% of 1-RM Snatch
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
- Snatch (Floor) x 1 rep @ 80+% of 1-RM Snatch
B.
For max calories:
- 3 Minutes of Assault Bike or Row
Rest 4 minutes until the running clock reaches 7:00, and then…
C.
Complete as many rounds and reps as possible in 8 minutes of:
- Pull Up x 5 (Strict if possible)
- HSPU x 10 (Strict if possible)
GPP
A. Every 90 seconds, for 18 minutes (3 sets) of:
- Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 3111
- Station 2 – Double KB Front Rack Carry x 100ft
- Station 3 – Supine Ring Rows x 8-10 reps @ 2111
- Station 4 – Hollow Tuck to Extension x 30-45 seconds
B. Against a 15 minute clock:
For max calories:
- 3 Minutes of Assault Bike or Row
Rest 4 minutes until the running clock reaches 7:00, and then…
C.
Complete as many rounds and reps as possible in 8 minutes of:
- Pull Up x 5 (Strict if possible)
- Push Up x 10
- Air Squat x 15