Warm Up
Run, Row, Bike, or Ski 2 minutes
Then 2 Rounds of:
- Dislocate x 10
- Good Morning x 10
- OHS x 10
Then 2 Rounds of:
- Segmented Power Snatch x 3
- Alt. Box Step Up x 10
-for the Segmented Snatch pause in the following positions for 1 to 2 seconds: Mid Shin, Above the Knee, and Mid Thigh.
Workout of the Day
A. 5 Sets
- A1: Power Snatch x 1.1.1 – Rest 5-10 seconds between singles
- A2: Tall Box Jump x 1.1.1 – Rest 2-3 seconds between jumps and 2 minutes between sets.
B. Complete for time:
- Ground to Overhead x 10 (135/95lbs)
- Bar Facing Burpee x 15
- CTB Pull Up x 20
- Run 400m
- CTB Pull Up x 20
- Bar Facing Burpee x 15
- Ground to Overhead x 10 (135/95lbs)