Warm up
Run or Row 250m
Then, 2 Rounds of:
- Dislocate x 10
- Good Morning x 10
- OHS x10
Workout of the Day
A. 3 Sets:
- A1. Nose to Wall HS Hold x 30-45 seconds (Shoulder Taps x 16-20)
- A2. Chin Over Bar Hold (Pronated) x 15-20 seconds (CTB if possible – accumulate time if needed)
- A3. Double Under x max reps in 30 seconds
B. 5 Sets:
- Snatch x 1.1.1 – Rest 5-10 second between singles and 2 minutes between sets
C. Complete as many rounds and reps as possible in 15 minutes of:
- Double Under x 30
- Row or Run 250m
- OHS x 10 UNBROKEN
*Post rounds + reps and the load used for OHS to the whiteboard
GPP
A. 3 Sets:
- A1. Wall Walk x 2-3
- A2. Chin Over Bar Hold (Pronated) x 20 seconds (CTB if possible – accumulate time if needed)
- A3. Jumprope Practice 60 seconds
B. 4 Sets:
- B1: Snatch Grip RDL x 6-8 @ 3011 – Rest 60 seconds
- B2: OH Alt. Reverse Lunge x 12-16 steps @ 2011 – Rest 60 seconds
C. Complete as many rounds and reps as possible in 15 minutes of:
- Single Under x 60
- Row or Run 250m
- Man Maker x 3
