8.7.2015

Warm Up

Jumprope 3 minutes

Then

  • Alt TGU x 8
  • Scap Pull Up x 10
  • Row 200m

Workout of the Day

A. 4-5 Sets

  • A1: Segmented Snatch Deadlift x 3 – Rest 60 seconds
  • A2: Alt TGU x 4-6 – Rest 60 seconds
  • A3: Dips (Rings or Bar) x 3-4 @ 3211 – Rest 60 seconds
  • A4: Rope Climb x 1-3 – Rest 60 seconds

-For the Segmented Snatch DL, pause in the following positions: 2″ off the floor, at the knee, and mid thigh.

B. 3 Sets

  • Row 500m

-1st Set @ 80%, 2nd Set @ 85%, 3rd Set @ 90%.

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