Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 Rounds of:
- Dislocate x 10
- OHS x 10
- Sots Press x 10
Workout of the Day
A. 4 Sets
- A1: Power Snatch x 1.1.1.1 – Rest 5 seconds between singles
- A2: Double Under x max reps in 30 seconds – Rest 60 seconds
B. 3 Sets
- B1: Deadlift x 6-8 @ 30X1 – Rest 60 seconds
- B2: Wall Walk x 3-5 – Rest 60 seconds
C. 3 Sets
- Row 500m
1st @ 85%, 2nd @ 90%, 3rd @ 95%.
