Warm Up
Jumprope 3 minutes
Then 2 Rounds PVC Drills
- Dislocate x 10
- Good Morning x 10
- Muscle Snatch x 10
- OHS x 10
Workout of the Day
A. 3 Sets for Quality
- Nose to Wall HS Hold x 30-45 seconds (Shoulder Taps x 16-20)
- Chin Over Bar Hold (Pronated) 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. Complete as many rounds and reps as possible in 15 minutes of:
- Double Under x 30
- Row or Run 250m
- OHS x 10 UNBROKEN
-post rounds + reps and the load used for OHS to the whiteboard.
