8.03.2016

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.

 

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