Warm Up
Row 2 minutes (No Straps)
Then 2 Rounds of:
- Dislocate x 10
- Good Morning x 10
- OHS x 10
Workout of the Day
A. 4 Sets
- A1: Hang Power Snatch (below the knee) x 1.1.1 – Rest 5-10 seconds between singles
- A2: “Tall” Box Jump x 1.1.1 – Rest 2-3 seconds between jumps – Rest 90 seconds between sets
B. 4 Sets
- B1: Halting Snatch Deadlift x 3 – Rest 60 seconds
- B2: FLR on floor x 45-60 seconds – Rest 60 seconds
C. 2 Sets
- Row 1000m
Rest 4-5 minutes between. Goal is to have the same finish time for both efforts.