5.16.2019

 In Workout of the Day

Warm Up

Row 2 minutes (No Straps)

Then 2 Rounds of:

  • SA KB Front Rack & Farmer Carry x 100ft per
  • SA OH Walking Lunge x 50ft per

Workout of the Day

Performance

A. 5 Sets

  • Split Jerk x 1.1.1 – Reset and Rest 3-5 second between singles – Rest 2 minutes between sets.

B. 5 Sets

  • Hang Clean (Mid Thigh) + Clean – Rest 2 minutes between

C. Complete as many rounds and reps as possible in 8 minutes of:

  • Deadlift x 3
  • Hang Power Clean x 2
  • Shoulder to Overhead x 1

-You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs

GPP

A. 4 Sets

  • A1: Deadlift x 4-6 @ 31X1 – Rest 60 seconds
  • A2: Banded Face Pull x 12-15 @ 21X1 – Rest 60 seconds
  • A3: SA Farmer Carry 100ft per – Rest 60 seconds

B. Complete as many rounds and reps as possible in 8 minutes of:

  • Assault Bike 10 Cals
  • Alt DB Snatch x 10 + 2 Alt OH Reverse Lunge

(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

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