Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 Rounds of:
- Wall Walk x 2
- Single Arm KB OHS x 4 per
- Ring Row x 6 (False Grip)
Workout of the Day
A. 3 Sets
- Nose to Wall HS Hold x 30-45 seconds (Shoulder Taps x 16-20)
- Pronated Chin Over Bar Hold x 20 seconds (CTB if possible – accumulate time if needed)
- Double Under x max reps in 30 seconds
B. 5 Sets
- Power Snatch x 1.1.1 – Rest 5-10 second between singles and 2 minutes between sets.
C. 3 Sets
Against a 3 minute clock:
- Row 500m or Run 400m
- OHS x max reps
-Rest 3 minutes between. -post total OHS reps for each set and load used.
