Warm Up
Run or Row 250m
Dynamic Drills
Then 2 Rounds of:
- Dislocate x 5
- Snatch Grip RDL x 5
- Power Snatch x 5
- OHS x 5 @ 32X1
Workout of the Day
A. 5 Sets
- Power Snatch x 3 + OHS x 1 @ 32X1
– Not Touch & Go. Reset between each rep and stick to the prescribed tempo for the OHS.
B. 5 Sets
- Deadlift @ 31X1 – see the stop in the bottom, no bouncing.
Set 1 – 10 reps @ 50% of 1-RM
Set 2 – 10 reps @ 60%
Set 3 – 10 reps @ 65%
Set 4 – 8 reps @ 70%
Set 5 – 6 reps @ 75%
C. In teams of 2, complete 4 sets each of:
- Row 250m
- Burpee Box Jump Over x 8
–As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 4 sets as quickly as possible.
