2.14.2019

 In Workout of the Day

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

 

 

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