Warm Up
Jumprope 3 minutes
Then 2 Rounds
- Dislocate x 10
- Good Morning x 10
- OHS x 10
Workout of the Day
A. 5 Sets
- A1: Power Snatch x 1.1.1.1 – Rest 5 seconds between singles
- A2: Tall Box Jump x 1.1.1.1 – Rest 3 seconds between jumps – Rest 60 seconds
B. 3 Sets
- B1: Deadlift x 6-8 reps @ 30X1 – Rest 60 seconds
- B2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds
C. For time:
Run 400m
Immediately followed by:
4 Rounds of:
- KBS x 10 (53/35)
- Goblet Squat (53/35)
Immediately followed by:
Run 400m
