6.15.2016

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Dislocate x 10
  • Snatch Grip RDL x 10
  • OHS x 10

Workout of the Day

A. 4 Sets

  • A1: Hang Power Snatch x 1.1.1 – Rest 5-10 seconds between singles
  • A2: Double Under x max reps in 30 seconds – Rest 90 seconds

B. 4 Sets

  • B1: Snatch Grip RDL x 6-8 @ 3011 – Rest 60 seconds
  • B2: Nose to Wall HS Hold x 30-45 seconds – Rest 60 seconds

C. Compete as many rounds and reps as possible in 7 minutes of:

  • Ground to Overhead x 7 (95/65)
  • Burpee over the Bar x 7

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