Warm Up
Row 300/250m (No Straps)
Then 2 Rounds of:
- Squat to Stand x 5
- Dislocate x 10
- OHS x 10
Workout of the Day
A. Every 2 minutes, for 10 (5 Sets)
- Hang Power Snatch (Mid Thigh) x 3 + 1 OHS @ 31X1
B. 5 Sets – Deadlift @ 31X1 – see the stop in the bottom, no bouncing.
- Set 1 – 10 reps @ 50% of 1-RM
- Set 2 – 10 reps @ 55%
- Set 3 – 10 reps @ 60%
- Set 4 – 8 reps @ 65%
- Set 5 – 6 reps @ 70%
Rest 2-3 minutes between.
C. 2 Sets
- Row 1000m
1st @ 85%, 2nd @ 90%. Rest 4-5 minutes between.
