Warm Up
Row 250m
Dynamic Drills
Then 2 Rounds of:
- Dislocate x 5
- Good Morning x 7
- OHS x 9
Workout of the Day
A. 5 Sets
- A1: Hang Snatch (Mid Thigh) + Snatch + OHS – Rest 60 seconds
- A2: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds
B. 4 Sets
Complete as many rounds and reps as possible in 3 minutes of:
- Thruster x 6 (95/65lbs)
- Burpee over the Bar x 6
-Rest 1 minute between rounds and pick up where you left off.
