Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Dislocate x 10
- Good Morning x 10
- OHS x 10
Workout of the Day
A. 4 Sets
- A1: Segmented Snatch Deadlift x 3 reps- Pause in following positions for 1 to 2 seconds: 2″ off the floor, at the knee, and mid thigh – Rest 45 seconds
- A2: Lying Prone Dislocate x 8-10 – Rest 45 seconds
B. 3 Sets
- B1: SA KB OHS x 3 per @ 3111 – Rest 60 seconds
- B2: Double Under x max reps in 30 seconds – Rest 45 seconds
C. Complete as many rounds and reps as possible in 8 minutes of:
- Alt KB Snatch x 8 (53/35)
- TTB x 8
- Goblet Squat x 8
