Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Dislocate x 10
- Snatch Grip RDL x 10
- OHS x 10
Workout of the Day
A. 4 Sets
- A1: Hang Power Snatch x 1.1.1 – Rest 5-10 seconds between singles
- A2: Double Under x max reps in 30 seconds – Rest 90 seconds
B. 4 Sets
- B1: Snatch Grip RDL x 6-8 @ 3011 – Rest 60 seconds
- B2: Nose to Wall HS Hold x 30-45 seconds – Rest 60 seconds
C. Compete as many rounds and reps as possible in 7 minutes of:
- Ground to Overhead x 7 (95/65)
- Burpee over the Bar x 7
