Warm Up
Run or Row 250m
Dynamic Drills
Then 2 Rounds
- Dislocate x 10
- Snatch Grip Push Press x 10
- OHS x 10
Workout of the Day
A. Every 2 minutes, for 14 minutes:
- Hang Snatch (Mid Thigh) + Snatch
B. 3 Sets
- B1: Deadlift x 8-10 @ 30X1 – Rest 60 seconds
- B2: Hold Chin Over Bar x 20-30 seconds (accumulate time if needed) – Rest 60 seconds
C.
In teams of 2, partners work together to complete 3 each of:
- Partner A – Run or Row 250m
- Partner B – Double KB Front Rack Hold (AHAP)
