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%.
