Warm Up
Run 250m
Then 2 Rounds of:
- SA OH Carry x 50ft per
- Prisoner Good Morning x 5
- Alt Box Step Up x 10
Workout of the Day
Performance
A. 5 Sets
- A1: Push Jerk x 3-4 – Rest 45 seconds
- A2: Tall Box Jump x 1.1.1 – Rest 2-3 seconds between jumps then 90 seconds between sets.
B. 5 Sets
- 2 Postion Clean – High Hang and Mid Thigh – Rest 2 minutes betwen sets
C. Complete 2 Rounds for time:
- Run 400m
- Bar Facing Burpee x 15
- Clean x 10 (165/115lbs)
12 min cap.
GPP
A. 4 Sets
- A1: SA KB Push Press x 5 + SA OH Carry 50ft – Left – Rest 45 seconds
- A2: Alt Box Step Up w/ Goblet Hold x 10 – Rest 45 seconds
- A3: SA KB Push Press x 5 + SA OH Carry 50ft – Right – Rest 45 seconds
- A4: Russian KBS x 15 – Rest 90 seconds
B. Complete 2 Rounds for time:
- Run 400m
- Burpee w/ 2 Hand Touch to 6″ Target x 15
- Medball Clean x 15
12 min cap.
