9.06.2016

Warm Up

Run 250m

Dynamic Drills

Ankle and Hip Mobility

Then 2 Rounds of:

  • Goblet Squat x 7 @ 31X1
  • Ring Row x 7 @ 2111

Workout of the Day

A. 4 Sets

  • A1: Back Squat x 4-6 @ 31X1 – Rest 60 seconds
  • A2: SA Bent Row x 8-10 per @ 2111 – Rest 60 seconds

B. In teams of 2, complete as many reps as possible in 10 minutes of:

  • Partner A – Run 150m
  • Partner B – Alt KB or DB Snatch x max reps (53/35)

-one partner must be running at all times while the other is performing reps of the KB Snatch.  Switch when the running partner returns.

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