4.18.2019

 In Workout of the Day

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.

 

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