5.02.2019

 In Workout of the Day

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

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