4.25.2019

 In Workout of the Day

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.

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