2.26.2019

 In Workout of the Day

Warm Up

EMOM for 6 minutes:

  • Minute 1 – Jumprope 45 seconds
  • Minute 2 – Prisoner Good Morning x 5 + Air Squat x 10
  • Minute 3 – Wall Walk x 2-3

Workout of the Day

Performance

A. 3 Sets

  • HSPU x max reps in 30 seconds
  • Double Under x max reps in 30 seconds
  • Hollow Rocks/Hold x 30 seconds

B. 5 Sets

  • Clean x 1.1 – Rest 5-10 seconds between singles and 2 minutes between sets

C. For time:

  • Power Clean x 10 @ 70% of 1RM
  • CTB Pull Up x 20
  • SA DB Hang C & J x 30 (50/35lbs – Alt every 5 reps)
  • Run 400m
  • SA DB Hang C & J x 30 (50/35lbs – Alt every 5 reps)
  • CTB Pull Up x 20
  • Power Clean x 10 @ 70% of 1RM

-14 minute cap.

 

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