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
