6.30.2016

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.

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