Warm Up
Row or Run 250m
Dynamic Drills
Then
- Inchworm x 5
- Good Morning x 10
- T Push Up x 10
Workout of the Day
A. 4 Sets
- Segmented Snatch Deadlift x 3-4
-Pause for 1 to 2 seconds in the following positions: 2″ off the floor, at the knee, and mid thigh.
B.
12 minutes @ 85% of:
- Power Clean x 5 @ 60-70% of 1RM
- HR Push Up x 10
- Run 250m
Rest/Walk 6 minutes
12 minutes @ 85% of:
- Row 250m
- Shoulder to Overhead x 8 (115/75)
- Burpee Pull Up x 6
