Warm Up
3 Rounds of:
- Jumprope 60 seconds
- Scap Pull Up x 5
- SA DB OH Carry x 50ft per
Workout of the Day
A. 3 Sets
- A1: Strict Pronated Pull Up x 5-7 @ 2011 – Rest 60 seconds
- A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds
-If this rep range and tempo is easily achieved then add weight for the Pull Ups.
B.
12 minutes @ 80% of:
- Run 150m
- Alt DB Snatch x 12 (50/35lbs)
- FLR x 30 seconds
Rest/Walk 5 minutes
12 minutes @ 80% of:
- Double Under x 30
- Pull Up x 10
- Front Rack & Overhead Carry x 60m
-athletes carry 1 KB in the Front Rack and 1 KB overhead on the opposite side. Switch positions at the 30m mark.
