Warm Up
Row or Run 250m
Then 2 Rounds of:
- Prisoner Good Morning x 6
- Alt Jump Lunge x 8
- SA OH Carry x 100ft per
Workout of the Day
Performance
A. 5 Sets
- Push Jerk x 1.1.1 – Reset and Rest 3-5 second between singles – Rest 2 minutes between sets.
B. 5 Sets
- 3 Postion Clean – High Hang (Pockets), Mid Thigh, and Below the Knee – Rest 2 minutes betwen sets
C. Complete as many rounds and reps as possible in 12 minutes of:
- Power Clean x 3 @ 75-80% of 1RM
- Burpee Box Jump Over x 6 (24/20″)
- HSPU x 9
GPP
A. 5 Sets
- A1: SA OH + Farmer Carry x 50ft per – Rest 60 seconds
- A2: Alt Jump Lunge x 12-16 – Rest 60 seconds
B. 3 Sets
- B1: Deadlift x 6-8 @ 30X1 – Rest 60 seconds
- B2: Double KB Wall Sit x 20-30 seconds – Rest 60 seconds
C. Complete as many rounds and reps as possible in 12 minutes of:
- DB Power Clean x 5
- Burpee x 7
- DB Push Press x 9