Warm Up
Row or Bike 2 minutes
Then 2 Rounds of:
- Squat to Stand x 5
- Alt Box Step Up x 10
- Prisoner Good Morning x 5
- SA OH Carry x 50ft per
Workout of the Day
Performance
A. 5 Sets
- (Halting Clean DL + Mid Thigh Hang Power Clean + Front Squat) x 1.1 – Rest 5-10 seconds between reps of the complex
- A2: Tall Box Jump x 1.1.1 – Step Down, rest 2-3 seconds between jumps. – Rest 2 minutes between sets.
B. 4 Sets
- Push Press x 3-4 – Rest 90 seconds.
C.
Complete 100 Alt. DB Snatch for time (50/35).
-Every minute on the minute, perform 5 Burpees. The workout starts with 5 Burpees.
GPP
A. 4 Sets
- A1: Deadlift x 6-8 @ 3011 – Rest 60 seconds
- A2: SA KB Front Rack + Overhead Carry x 100ft per – Rest 60 seconds
- A3: Alt Box Step Up w/ Goblet Hold x 10 – Rest 60 seconds
- A4: Hollow Rocks/Hold 30 seconds – Rest 60 seconds
B.
Complete 100 Alt. DB Snatch for time (50/35).
-Every minute on the minute, perform 5 Burpees. The workout starts with 5 Burpees.
