Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Dislocate x 10
- Snatch Grip Push Press x 10
- OHS x 10
Workout of the Day
A. 4 Sets
- A1: Snatch Grip Push Press (BTN) x 4-6 @ 31X1 – Rest 60 seconds
- A2: Double Under x max reps in 30 seconds – Rest 60 seconds
B.
10 minutes @ 85% of:
- Row 200m
- Alt KB Snatch x 10 (53/35)
- HSPU x 5 (Strict if possible)
Rest/Walk 5 minutes
10 minutes @ 85% of:
- Burpee Box Jump x 3 (24/20″)
- TTB x 6
- Double Under x 24
