Warm Up
Row 300m
Then 2 Rounds as a group of:
- Dislocate x 5
- Snatch Grip RDL x 5
- Hang Power Snatch x 5
- OHS x 5
- Snatch Balance x 5
Workout of the Day
A. Take 5 minutes to work on Double Unders
B. Every 2 minutes, for 14 minutes (7 Sets):
- Snatch x 1
C. In teams of 2, partners alternate to complete 3 ascending ladders of 1 to 5 reps of the following complex:
- 1 Power Clean + 1 Front Squat + 1 Shoulder to Overhead
- 2 Power Cleans + 2 Front Squats + 2 Shoulder to Overhead….
- 3 Power Cleans + 3 Front Squats + 3 Shoulder to Overhead
- 4 Power Cleans + 4 Front Squats + 4 Shoulder to Overhead
- 5 Power Cleans + 5 Front Squats + 5 Shoulder to Overhead
-After completing the set of 5 reps, then you start back over at 1 and continue in this fashion for 3 rounds.
-Suggested loading is 115lbs for men and 75lbs for women.
