8.09.2018

 In Workout of the Day

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)

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