Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Inchworm x 3
- Dislocate x 6
- OHS x 9
Workout of the Day
A. 5 Sets
- A1: 3 Position Snatch – High Hang, Mid Thigh, Below the Knee
- A2: Double Under x max reps in 30 seconds – Rest 60 seconds
B. 5 Sets – Deadlift @ 31X1 – see the stop in the bottom, no bouncing. Rest 2 minutes between.
- 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, partners alternate full rounds to complete as many rounds and reps as possible in 10 minutes of:
- Run 150m
- STO x 8 (115/75)
- Burpee over the bar x 6
