3.02.2016

Warm Up

Jumprope 3 minutes

Then 2 Rounds

  • Dislocate x 10
  • Seated Wallslide x 10
  • Deadhang from Pull Up Bar x 30-45 seconds

Workout of the Day

A. EMOM for 9 (3 Sets)

  • Min 1 – Double Under x 40-50
  • Min 2 – HSPU x 6-10
  • Min 3 – Box Jump/Step Down x 10-15

B. 5 Sets

  • 3 Position Snatch – (Pockets, Mid Thigh, Below the Knee)

-Rest 2 minutes between sets.

C. Against a 12 minute clock:

  • Run 800m
  • Burpee Box Jump x 25 (24/20″)
  • Find 1RM Snatch

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