Warm Up
Row or Run 2 minutes
Then 2 Rounds of:
- Prisoner Good Morning x 5
- Dislocate x 10
- OHS x 15
Workout of the Day
A. Every 2 minutes, for 14 minutes (7 Sets) – Snatch x 1 + OHS x 1 @ 31X1
B. In teams of 2, partners alternate to complete 3 ascending ladders of 1 to 5 reps of the following complex:
- Power Snatch x 1 + 1 OHS
- Power Snatch x 2 + 2 OHS
- Power Snatch x 3 + 3 OHS
- Power Snatch x 4 + 4 OHS
- Power Snatch x 5 + 5 OHS
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 95lbs for men and 65lbs for women.
-Partner A performs 1 PS + 1 OHS, then Partner B performs 1 PS + 1 OHS, then Partner A performs 2 PS + 2 OHS……
